160818 ~ Shockblast!

Short duration...high intensity is the name of today's WOD.  Keep pushing hard..it may be the longest 8 min of your life ;)

Strength:

Snatch: 

Every 90s x 10 min

2 @ 50/60/70/75%

3 x 2 @ 80%

Then..

SGRDL

Every 90s x 3 min

3 x  2 @ 100 – 105% 1Rm Snatch

Conditioning:

Shockblast

Ascending Ladder for 8 Minutes:

3 Power Snatch (115/80), 3 Toes to Bar

6 Power Snatch (115/80), 6 Toes to Bar

9 Power Snatch (115/80), 9 Toes to Bar

12 Power Snatch (115/80), 12 Toes to Bar

 

Continue adding (3) repetitions to each movement until time is reached.

Cash Out:

2 rnds

 30 Pike Straddle Raises

20 GHD Situps

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