For strength, set up your empty bar and weights that you will need for your power snatch. At the call of 3-2-1 GO, you may take exactly 15 minutes to find your 1RM power snatch or snatch for the day.

The Metcon is a team style WOD. Athletes may start chipping away as soon as they return from the 800M Run. You may switch with team members at your discretion, and all 3 athletes may work together, but only one athlete per station at any time.


1RM Snatch or Power Snatch


With a 20 Minute Cap
In Teams of 3 Complete:
800M Run then,
200 Shoulder to overhead (145/95)
2500 M Row
40 Alternating OH lunge shuttle runs (5 mats)