Thursday, 12 November WOD

Warm up:

  • 400m Run
  • PVC warm-ups
  • 20 burpees
  • 3 sets of L/R single arm dumbell press & dumbell row

Strength:

Snatch

  • 1-3 position pause snatch
    • 1st pause above the knee
    • 2nd pause at jumping position
    • 3rd pause in catching position
  • 1 power snatch
  • Complete 1-1 every 2 minutes for 10 minutes

Metcon:

AMRAP in 3 min of:

  • 12/9 Air Assault Bike Calories
  • 12 Power Snatch 96/65 lbs

Rest 3 mins then AMRAP 3 min of:

  • 12/9 Air Assault Bike Calories
  • 8 Power Snatch 115/80 lbs

Rest 3 Mins then AMRAP 3 min of:

  • 12/9 Air Assault Bike Calories
  • 4 Power Snatch 135/95

Acceptable substitute for the Air Assault Bike Calories is Bar Facing Burpees or a 100-yard run.

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