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"TNT" Class WOD

3.4K 27
  • “TNT”
  • For Time:
  • 30 Snatches (95/65)
  • 30 Clean and Jerks (95/65)
  • 30 Thrusters (95/65)

Only barbells in this light weight triplet. Athletes will choose one weight for all three barbell movements based on which lift is their limiting factor. This should be a load that they could move for 21+ unbroken repetitions when fresh. Athletes have the option to complete power snatches or squat snatches based on personal preference.

In a class setting, leaving 30 minutes for this workout to give coaches the options to run two heats. Multiple heats would give the athletes working some added support, energy, and rep counting assistance.

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Strategy: We can begin to approach this workout by taking into account the total amount of barbell volume: 90 repetitions. Although at a light weight, just ripping through 90 reps without a plan will likely not be the most efficient use of time. The weight athletes choose should be light enough to sting repetitions together throughout the workout. For the first 60 reps, sets of 5-6 will get the work completed between 10-12 sets with short breaks between. Not brining the bar back to the ground for the thrusters, athletes can think about getting these done in 3-4 sets. For 3 sets, 10-10-10 or 12-10-8 get the workout completed. For 4 sets, 8-8-7-7 will round out the workout. As always, a plan may fall apart, and that’s ok. Just keep moving and learn from the experience for the next time.

Source: wodwell.com
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