Workout Strategy
The WOD is a quick run followed by 5 snatch at a medium weight. The short rest is there to help you keep up your intensity. Often times in workouts we look at a run as the “slow” or “rest” portion; this works for certain types of workout, but in this case that would be a mistake, the goal here is to move your body very quickly with only enough rest to insure that your snatch form is safe. Sprinting will tire your hips, so be sure to give the snatches the extra effort needed – don’t muscle it!
Workout of the Day
Strength of the Day                                                3 Front Squat (From Rack) then 3 Box jumps every 90 seconds for 7 Rounds. Increase weight every round.
Level 1: 

6 Rounds:

200m Run

5 Snatch

Rest 1 minute

 

Level 2: 

6 Rounds:

200m Run

5 Snatch @ 75/53#

Rest 1 minute

 

Level 3: 

6 Rounds:

200m Run

5 Snatch @ 95/75#

Rest 1 minute

Level 4: 

6 Rounds:

200m Run

5 Snatch @ 135/95#

Rest 1 minute

To Get More Awesome – 5 minutes of Double-under work.