You know that saying – “You’ve got a face for radio”?
Many of you may have wondered what the Games athletes have been doing over the last 7-8 weeks. The simple answer would be: a little of what you guys have done, plus a metric shit-ton more.
So… Here we go:
1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed
5X3 High Bar Back Squat @ 80% – rest 60 sec.
Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.
*We need your help on this one. You are a large test group of competent athletes, so it’s time to earn your keep. I need all the data I can get from your performance of this WOD. If you can get video, get video. Make sure your reps are perfect, then—if you finish fairly quickly (6-10 minute range)—send me your data and thoughts at firstname.lastname@example.org. If you finish, again—in that 6-10 minute range, do not post your time or thoughts to comments.
3 rounds for time of:
8 Split Snatches @ 115/75lbs (alternating legs)
7 Bar Muscle-Ups
*13 minute time cap.