Category Archives: W-G

The scaling is not exactly the same as the one on the Games site, used full pullups here instead of jumping pullups and lighter weights for the snatch and OHS.

Prior to 8:00, complete  3 rounds of:

• 6 x Pullups
• 6 x Power Snatch + Overhead Squat @ 45 lb

Then, 3 rounds of:

• 7 x Pullups
• 5 x Power Snatch + Overhead Squat @ 65 lb

Prior to 12:00, complete 3 rounds of

• 8 x Pullups
• 4 x Power Snatch + Overhead Squat @ 75 lb

Prior to 16:00, complete 3 rounds of:

• 9 x Pullups
• 3 x Power Snatch + Overhead Squat @ 95 lb

Prior to 20:00, complete 3 rounds of

• 10 x Pullups
• 2 x Power Snatch + Overhead Squat @ 115 lb

Prior to 24:00, complete 3 rounds of:

• 11 x Pullups
• 1 x Power Snatch + Overhead Squat @ 135 lb

Results:  Crushed it this time… 9 rounds plus 10 reps (118 reps/16 minutes). Last time finished 7 rounds + 9 reps (93 reps total/12 minutes).  My overhead squat has improved considerably and at 45lbs I can now do a squat snatch so that speeds things up.