WOD194 - Wednesday, January 14th

RX

1. Warm-Up
4 Rounds
8 Overhead Squats
8 Hang Power Snatches

2. Power Snatch 4×4 at 80-90%
Keep these fast, only go above 80% if you’re feeling good.
Drop and reset each rep.

3. For Time
Row 20 Calories
10 Squat Snatch 95/65lbs (RX+, 135/95)
Row 20 Calories
10 Squat Snatch 105/70lbs (RX+, 165/110)
Row 20 Calories
10 Squat Snatch 115/75lbs (RX+, 195/120)

SCALED

1. Warm-Up
4 Rounds
8 Overhead Squats
8 Hang Power Snatches

2. Skill: Power Snatch 4×4

3. For Time
Row 20 Calories
10 Overhead Squat
Row 20 Calories
10 Overhead Squat
Row 20 Calories
10 Overhead Squat

COMPETITION

1. Side Work
AMRAP 3 Minutes x2
40 Double-unders
12 Burpees to 6″ Target
Rest 3 minutes between AMRAPs. Restart AMRAP each time.