Trainer Warmup 15 Min.

Skill: Hang Snatch

Competition/Fitness: 20 Min. to work up to a heavy Triple then across 3-3-3-3. (Squat or Power) Note: This is not a 3RM ATTEMTP!!! Weight´s supposed to be heavy thus 100% controlled and explosive. approx. 80-90% of your 3 RM.

then 5 Min. transfer to odd object. KB or DB, Beginners use a Dumbbell.

Competition

For Time:

50 KB Hang Snatches 32/24kg, alternate 5/5;
50 Situps
50 DUBS

30 KB Hang Snatches 32/24kg
30 Situps
30 DUBS

10 KB Hang Snatches 32/24kg
10 Situps
10 DUBS

Score: Time. or Reps. Time Cap.: 15 Min. Go unbroken, Competitors!!!

Fitness

For Time:

50 KB Hang Snatches 24/16kg, alternate 5/5;
50 Situps
30 DUBS or 100Singles

30 KB Hang Snatches 
30 Situps
20 DUBS or 60 Singles

10 KB Hang Snatches 
10 Situps
10 DUBS or 30 Singles

Score: Time or Reps. TimeCap:15 Min.


Next time you are looking for a hotel room WOD, here is 1 for you. (Anita&Rudi just in case the audience at the vienna autoshow drives You nuts…Don´t kill anybody, please…)