Heather dropping in at CrossFit Takeover in Virginia Beach, VA.

 

Strength

1×3 Snatch Pull @ 80% + 20-30#
1×3 Snatch Pull @ 90% + 20-30#
1×3 Clean Pull @ 80% + 20-30#
1×3 Clean Pull @ 90% + 20-30#

* Percentage based on 1 rep max snatch and 1 rep max clean (power or squat). All reps are singles…no touch-and-go. The goal is to be as explosive as possible, focusing on good bar path (see demo video below). Rest as needed between sets.

 

WOD

5 Rounds for Time:
35 Double Unders (105 Singles)
7 Hang Power Snatch (95/65#)
5 Overhead Squats (95/65#)

* Post time to the whiteboard.