Competitors Class: WOD before the Holidays

1) Olympic Lift – Snatch
A. Snatch Balance + OHS
4 sets of (2 SB + 2 OHS): 50-60%

B. Power Snatch
1×3 – 60%
1×3 – 65%
3×3 – 70%

2) COMPWOD
TBA

3) Single Modality
Assault Bike
3 rounds
20 sec moderate + 20 sec easy
40 sec moderate + 20 sec easy
60 sec moderate + 20 sec easy
-1 min rests-

2 rounds
20 sec mod/fast + 20 sec easy
40 sec mod/fast + 20 sec easy
60 sec mod/fast + 20 sec easy
-1 min rests-

1 rounds
20 sec fast + 20 sec easy
40 sec fast + 20 sec easy
60 sec fast + 20 sec easy
-1 min rests-

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