Warm-up
Coach’s choice

WOD prep
Squat Snatch and Squat Clean. Build to Wod Weight.
Power snatch and power clean if needed.

WOD

Rich (30 minute cap)

For time:
13 squat snatches (155, 105)
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans (155, 105)

U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Scaling this WOD
Find a load that is moderately heavy but allows a steady pace during the snatches and cleans. If you can maintain proper technique, challenge yourself with the load even if it takes a bit longer to finish. The pull-ups and sprints should be approached with a faster pace and very minimal rest.

Option 2:
For time:
13 squat snatches(115,75)
Then, 10 rounds of:
7 pull-ups
100-meter sprint
Then, 13 squat cleans

*Find a weight you can squat snatch at least five times without stopping before the workout begins. Practice using a hook grip during the snatches to preserve your grip for the pull-ups. If you have completed 100 pull-ups in a workout recently, challenge yourself to do all 10 rounds of pull-ups and sprints.

Option 3:
For time:
13 power snatches(75,55)
Then, 5 rounds of:
10 jumping pull-ups
100-meter sprint
Then, 13 power cleans

*Practice the less complicated, power versions of the snatch and clean. Focus on consistent mechanics over load. Find a weight you can power snatch at least five times without stopping before the workout begins. Jumping pull-ups have a shorter transition time (compared to banded pull-ups), which will help to keep the intensity high during this portion of the workout.

 Post WOD
Roll Out for 4 minutes