WOD

Wednesday, February 12th

02/11/2020

WARMUP:  

 

2 ROUNDS:

 

10 PVC Passthrough Lunge

 

10 Scap Pull-Ups

 

10 Alt. Squat Thoracic Rotation

 

Then

 

2 ROUNDS:

 

5 PVC Push Jerk (:02 Pause in “Catch”)

 

5 PVC OHS

 

10 Kip Swings

 

 

 

TTB Prep: 5 BIG Kip Swings / 3 Knees to Chest / 3 Knees to Chest w/lean back / 3 K2C w/kick up OR TTB

 

Hang Power Snatch Prep: 5 reps each

 

Snatch RDL / High Hang High Pull / High Hang Muscle Snatch / High Hang Power Snatch / Hang Power Snatch

 

 

 

WORKOUT:

 

EMOM x 18 MINUTES:

 

MIN 1 - 3 Hang Power Snatch (Building)

 

MIN 2 - 9, 12, or 15 Toes to Bar

 

MIN 3 - 9, 12, or 15 Chest to Abmat Push-Ups 

 

*Athletes can choose which rep scheme they follow in the bodyweight movements. Power

 

Snatch starts light then can build every round or every other round.

 

(Score is Load for the Hang Power Snatch)

 

 

 

FINISHER:

 

3 SETS

 

12 Barbell Bent Over Rows (Moderate)

 

1:00 Hollow Flutter Kicks