WORKOUT OF THE DAY

FR, 030323

OPEN WORKOUT 23.3 (Rx)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

OPEN WORKOUT 23.3 (Scaled)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

♀ 45 lb, 65 lb, 75 lb, 85 lb
♂ 65 lb, 95 lb, 115 lb, 135 lb

OPEN WORKOUT 23.3 (Foundation)

For time:

5 bear crawls
50 jumping jacks
15 snatches
5 bear crawls
55 jumping jacks
12 snatches
5 bear crawls
60 jumping jacks
9 snatches
5 bear crawls
65 jumping jacks
6 snatches

♀35 lb*
♂45 lb*

Time cap: 12 minutes

If your snatch technique is sound and the weight feels comfortable, consider adding 5 lb to the bar after completing each set of snatches.

*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.

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