In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Snatch – 7 min empty bar skill with coach

Performance: 12 min work up on singles
Fitness: 12 min work up on singles from hang position @ knee

Part 2 – Conditioning: “Tapatio”

Performance: AMRAP 10 min of –

  • 30 Double-unders
  • 10 Hang Power Snatch (95/65lb)
  • 30 DUs
  • 10 Thrusters (95/65lb)

Fitness: AMRAP 10 min of –

  • 30 Speed Steps or 50 Single-unders
  • 10 Hang Power Snatch at 5 RPE
  • 30 Speed Steps or 50 Single-unders
  • 10 Thrusters at 5 RPE (with same barbell or dumbbells)

Is this a benchmark? No