WOD
Women snatch and clean weight:
15kg, 20kg, 25kg, 30kg, 35kg, 40kg, 45kg, 50kg, 55kg, 60kg, 65kg, 70kg, 75kg…etc
Mens snatch and clean weight:
20kg, 25kg, 30kg, 35kg, 40kg, 45kg, 50kg, 55kg, 60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 90kg, 95kg, 100kg, 105kg..etc
On the minute, every minute perform 1 lift, if the lift is successful add 5kgs.
The first movement is Snatch. Snatch for as long as you can, as soon as you miss a snatch weight you have one attempt to retry. If you fail you then move onto Cleans.
You then continue to Clean for as long as possible.
Example: On the first minute John successfully completes a 20kg snatch, he then loads his bar to 25kg and can rest until the 2nd minute. On the 2nd minute he successfully completes 25kg.. he continue successfully completing snatches until 95kg he misses, he has one more attempt to retry and misses. He waits until the next minute and completes it as a clean instead. He successfully completes the 95kg clean, he increases the weight to 100kg and waits till the next minute.
For newer athletes there is a third movement anyone who reaches 40kg as a max clean and cannot increase will move onto deadlifts and complete them in the same manner, on the minute every minute.
