WOD

Wednesday, February 6th

02/06/2019

WARMUP:

 

General Warmup:

 

High Knees/Butt Kickers/Karaokes/Single Leg Hops Forward/Single Leg Hops Backward/Bunny Hops/Burpee Broad Jumps

 

 

 

Double Under Warmup:

 

:20 WORK/:20 REST

 

Single Unders/Backward Singles/:10 Right Leg Singles/:10 Left Leg Singles/Alternating Leg Singles/2 Singles + 1 DU/1 Single + 1 DU/DUs

 

 

 

Barbell Progression:

 

5 High Hang Snatch High Pulls

 

5 High Hang Muscle Snatch

 

5 Above the Knee Hang Muscle Snatch

 

5 Above the Knee Hang Power Snatch

 

5 Below the Knee (mid shin) Power Snatch

 

 

 

STRENGTH/SKILL:

 

12:00 RUNNING CLOCK
Build to Moderate-Heavy Set of 5 Power Snatch

 

 

 

WORKOUT:
AMRAP x 10 MINUTES:
2-4-6-8-10...etc
Power Snatch (95/65)(65/45)

*After every set perform 20 Double Unders

 

FINISHER:
3 SETS:
20 Single Leg Hip Thrusts - Left
20 Single Leg Hip Thrusts - Right
1:00 Static Hold Glute Bridge
-Rest as needed b/t sets-