Thursday, 16 June WOD

Warm-up: 10 minutes

  • 2:00 Row –then–
  • 3 Rounds
    • 10 PVC Good mornings
    • 10 PVC pass throughs
    • 10 Single leg KB deadlifts (light kb)
    • 10 Hollow Rocks
  • Snatch specific warm up (empty BB)
    • -10 Snatch Pulls
    • -8 Muscle Snatches
    • -6 Power Snatches

Strength/Skill: Snatch

  • Power Snatch 1×10 at 50% 1RM
  • Power Snatch 1×10 at 55% 1RM
  • Power Snatch 1×10 at 60% 1RM
  • Power Snatch 1×10 at 65% 1RM
  • Power Snatch 1×10 at 70% 1RM
    • Rest 1:30 between sets.
  • Power Snatch 1×1 Use the heaviest weight you can for the set.
  • Work up to a heavy single.

METCON: AMRAP

  • Complete as many rounds as possible in 6 mins of:
    • 3 Strict Handstand Push-ups
    • 3 Strict Pull-ups

Choose 1, 2 or 3 reps and stick with these for the whole AMRAP. Scaling Options: Scale to Strict pull ups with a band or inverted row if needed, scale hspu to kipping hspu or Double DB Strict Press for today.

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