BTC WOD 19.5.31

BTC WOD 19.5.31


Class Snatch warm up with form & technique

Warm up for WOD


            Snatch (Full Squat) Ladder

            Complete 5 Snatch Ladders For Time

            Lane 1; 155/165/175/185/195

            Lane 2; 105/115/125/135/145

            Lane 3; 55/65/75/85/95

There will be 3 “lanes” set up in the gym and you may only choose one of them (no worries about mens/womens lanes or Rx/Sc, just choose a lane that pushes you hard to complete it). No switching once chosen, choose wisely it is for time.  Only 1 attempt at each weight period no excuses. However….

If you fail an attempt, immediately stop, move to the side and perform 7 burpees for each barbell left remaining to complete the ladder.  The burpee penalty will then count for completion of the ladder.  Then restart the ladder from the beginning.  For example an athlete fails on the fourth barbell, they perform 14 burpees to complete the ladder.  7  burpees for the barbell they failed on and 7 for the last one. 

Athletes may rest as long as they wish between attempts and ladders, but please remember this is for time. 

Score is the time it took to complete 5 ladders and the lane used. Example 12:43  L2.