10/09/2019: Waterfalls

Strentgh:

15 min cap:

Snatch 5-3-1-1-1-1-1

Snatch for load:

#1: 5 reps

#2: 3 reps

#3: 1 rep

#4: 1 rep

#5: 1 rep

#6: 1 rep

#7: 1 rep

*The 5 and 3 should be working weights that are smooth

*continue to build through the 5x1. Anything in the 90-95% range is solid.

WOD

5 rounds

30 Double Under

15 Power Snatch 75/55

-Rest 5:00-

5 Rounds

35 Double Under

9 Thruster 95/65

*Power Snatch is ideally kept in 1-3 sets throughout

*Double Under is ideally 1-2 sets the entire time

*Thruster should be unbroken for at least the first few rounds

Target Time each couplet sub 5:00

Time Cap each Couplet 8:00

Scale to the following to finish near the target time:

5 rounds

25 Double Under

(or 40 single under)

15 Power Snatch 55/35

-Rest 5:00-

5 Rounds

30 Double Under (or 50 single under)

9 Thruster 75/55