4 Rounds for Time
400m Run
16 Power Snatches, 95/65lbs
20 Wall Balls 20/14 lbs
WODprep Strategy Top Tips:
Warm-up (10 minutes): Hit a warmup jog to get the blood flowing. Form there, hit some empty bar and hang muscle snatches to get the sntach pattern warm. Some goblet squats, ankle drills, or med ball cleans can help warm up the ankles and hips for the wall balls.Â
Stimulus: Leg EnduranceÂ
Strategy: Find a consistent pace on the run. If it is taking you longer than 2:30 on the run, scale it down. Break snatches into 2 sets if necessary, but stick tight on your rest periods. Aim for big sets on wall balls; break only if necessary but avoid too much rest time.
- Power Snatches- The Power snatches today should be a weight that you can hold onto big sets. Either unbroken or 2 sets.focus on a good return position to the ground with ane gaged low back.
- Wall Balls-Â The Wall balls today can be broken up into smaller sets if needed. Focus on using a tad more arm today to save the legs and shake out the arms on the run.Â
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Looking to make wall balls easier? Check out the video below:
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