Warm Up

Repeat For 5 Minutes

25 Plate Hops
15 Plate Ground To Overhead
5 Burpees

Strength: Bench Press

Every 2:15 Minutes On The Minute

5 Reps X 70% 1RM
3 Reps X 80% 1RM
1 Or More Reps X 85% 1RM
3 Reps X 80% 1RM
5 Reps X 70% 1RM

WOD

For Time

ELITE

10 Dumbbell Snatches (50/35)
15 Burpee Box Jump-Overs (24”/20”)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

COMPETITIVE

10 Dumbbell Snatches (35/25)
15 Burpee Box Jump-Overs (24”/20”)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

PERFORMANCE

10 Dumbbell Snatches (35/25)
15 Burpee Box Jump-Overs (20”)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

Stimulus Points
Keep A Steady Pace And Break Snatches Far Before Failure

Accessories

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10 Alternating Side Lunges With A Quick Pause At The Bottom
Even Minutes) 15 Rear Delt Flys

Cool Down & Dismissal

Hip flexor Stretch
Shoulder Stretch