WOD

Friday, July 5th

07/04/2019

WARMUP:

 

2 Rounds:

 

:30 Bike or Row

 

8 Step Ups

 

10 PVC Passthrough

 

10 Jumping OHS

 

5 Broad Jumps

 

 

 

PVC Warmup: 5 Pull to Power / 3 Pull to Squat / 3 Tall Squat Snatch

 

 

 

BB Warmup:

 

5 Snatch DL

 

5 High Hang Jump & Shrug

 

3 High Hang Power Snatch

 

3 Hang Power Snatch

 

3 Below the Knee Power Snatch

 

3 Below the Knee Power Snatch + Squat

 

3 Below the Knee Squat Snatch

 

 

 

SKILL/STRENGTH:

 

SNATCH COMPLEX
EVERY 1:30 FOR 8 SETS
2 Squat Snatch*
*Sets 1-4 @Moderate-Heavy, Building
Sets 5-8 @Heavy, Across

 

WORKOUT:

 

"DOUBLE AMRAP"
AMRAP x 4 MINUTES
7 Hang Power Snatch (95/65)(65/45)
5 Box Jump (24/20)
REST 2:00
AMRAP x 4 MINUTES
7 Hang Power Snatch (95/65)(65/45)
5 Box Jumps (24/20)