BTC WOD 19.12.23

BTC WOD 19.12.23


Snatch Balance 2×5 @ 40% (Snatch)

            Snatch Drops 2×5 @ 45% (Snatch)

            Snatch 2×5 @ 50%

            Finish warming up Snatch variations for WOD

            Move with intent, no slow or drawn out strength today, have a purpose


Complete For Time


Snatch Cluster (with fixed increasing percentage’s or intensity)

1 Snatch Cluster = 1 Hang Power Snatch, 1 Hang Snatch (full squat), 1 Power Snatch, 1 Snatch (full squat)

Rx Percentages For WOD: Set 1 40%, Set 2 50%, Set 3 60%, Set 4 70%, Set 5 80% (percentages are based on regular Snatch)

Scaling percentages: Set 1 30%, Set 2 40%, Set 3 50%, Set 4 60%, Set 5 70% and please see your Coach for this option and other scaling options.

The usual rules of engagement for a Cluster WOD apply.  Once the barbell has been picked up and the cluster started it may not be dropped or released or “stalled” for that cluster to count.  Athletes may re attempt sets as needed.  Time cap is 10 minutes before class ends.

Score is time it took to complete (Rx/Sc)

After you complete the Work, if your feeling a new Snatch 1 RM go for it.

Compare to 5/07/18