Friday 22.12.2 WOD

A. Power Clean or Power Snatch

Build to a heavy for the day

then 2.2.2; rest 10; rest 2 mins @ 70-80% x 2 Sets

For Time:

100 Ft SA OH Walking Lunge 50/35



DB Snatch 50/35

Chest to Bar Pull Ups

8 min Cap

Purpose and Desired stimulus:

– OLY WORK ; cluster volume

– Lunge, hinge, pull metcon using open movements

– fast intensity

– aggressive pacing sprint metcon with open movements

Scale to ensure the desired purpose and stimulus are met with the following

Scaling options:

– Work on the Oly lift that best fits ability level and desire to work on

– Scale weight/reps to close on 8 min cap

– open scaling for C2B; jumping C2B using open standards