WOD for 12/8/17


A. 3-Position Snatch (High Hang, Knee Level, Floor)
– 3 Sets @ 60% (90 seconds)
– 2 Sets @ 65% (90 seconds)
– 1 Set @ 70% (1 Minute)
– 1 Set @ 73% (1 Minute)
– 1 Set @ 76% (1 Minute)

B. Pausing Snatch Deadlift + Snatch Pull
– 5 @ 90%
*Pause takes place at knee level, 2 seconds. First complete the pausing deadlift, then complete a snatch pull

C. AMRAP 20:
– 2 Bar Muscle-ups
– 4 HSPU (Strict)
– 8 Hang Squat Cleans (95/65) (Dumbbell 50’s/35’s)

Modifications for AMRAP Movements
Muscle ups = 7 Pull Up or 7 C2B PU
HSPU – 7 Push press (95/65)

Additional Conditioning:
1. Deadlift
3 x 20: Unbroken Deadlifts (225/155)
Rest as little as needed between rounds

Olympic Lifts