WOD for 1/29/18


Warm Up – Snatch Primer
On the :90 Seconds x 3 Rounds
– 3 Overhead Squats
– 1 Hang Squat Snatch
– 1 Squat Snatch
*Performed at 40%

A. 1 Low Hang Squat Snatch + 1 Squat Snatch (every 90 seconds for 10.5 minutes)
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%
*Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor

B. AMRAP 15:
– 60 Double Unders (100 Singles)
– 30/21 Cal Row or bike
– 10 Power Snatches (115/80)(135/95)

Additional Conditioning:
1. Bike Conditioning
3 Rounds:
1:00 On, 1:00 Off
:45 On, :45 Off
:30 On, :30 Off

2. Alternating On the Minute x 12 (6 Rounds)
Odd Minutes – 1 Tempo Overhead Squat
5 Seconds down, 10 seconds pause in bottom
Even Minutes – Max Strict Ring Muscle Ups in :40 Seconds

Olympic Lifts