WOD

Wednesday, June 5th

06/04/2019

WARMUP:

 

3 Rounds (progress movement each round:

 

50 Single Unders > 30 DUs or 50 SUs > 30 DUs

 

16 Lunges > 15 Air Squats > 10 Jumping Squats

 

10 Up Downs > 8 Burpees > 6 High Jump Burpees

 

 

 

2 Rounds:

 

10 PVC Passthroughs

 

:30 Flagpole w/ PVC – R

 

:30 Flagpole w/ PVC – L

 

10 PVC OHS

 

 

 

Snatch Prep:

 

10 Snatch DL

 

8 Hang Muscle Snatch

 

8 Behind the Neck Push Press

 

8 OHS

 

6 Hang Power Snatch

 

6 Hang Squat Snatch

 

1 Round of complex

 

 

 

STRENGTH/SKILL:

 

SNATCH COMPLEX
EMOM x 10 MINUTES
Hang Power Snatch + Hang Squat Snatch + Overhead Squat
*Goal is to start with a moderate-light load and build to moderate in first 5 sets. Hold same weight for last 5 sets

 

 

 

WORKOUT:
80 Double Unders
20 Burpee Over Bar
20 Hang Power Snatches (95/65)(65/45)
20 Overhead Squats (95/65)(65/45)
20 Hang Power Snatches (95/65)(65/45)
20 Burpee Over Bar
80 Double Unders