WOD for 12/11/17


A. Pausing Snatch – Every 90 seconds for 9 minutes
– 2 @ 72%
– 2 @ 72%
– 2 @ 76%
– 2 @ 76%
– 2 @ 80%
– 2 @ 80%
**Pause one second at knee level

B. EMOM 5 – Back Squat
– 5 @ 74%-78%

3 Rounds: (20 minute cap)
– 20 DB or KB Snatches (50/35)(80/55)
– 20 Box Jump Overs (24/20)(30/24)
– 20 Toes to Bar
– 20/15 Cal Row or Bike
**Scale this workout to ensure you finish before the 20 minute cap. If you think it will be close scale the reps to 15 then 15/12 on the rower or bike. Depending on class size if you need to share the bike/rower flip flop the BJO and the Bike/Row so half the class goes from snatches to BJO and then the other half goes from Snatches to Row/Bike.

Additional Conditioning:
1. RX – Ring Muscle-Ups
3 Rounds, Not For Time:
30/24 Calorie Row
2 Sets of 25% Max Unbroken Muscle-ups

OR

Comp – Ring Muscle-Ups
For Time:
4 Sets of 30% of Max Unbroken Reps
50/35 Calorie Row
3 Sets of 30% of Max Unbroken Reps

2. Snatch Deadlift
– 5×2 @ 85%
**5 Seconds to move from floor to knee-level. Stand

Olympic Lifts