Tuesday, 28 September WOD

Warm-up

  • 1:00 Row or Ski –then–
  • 2 Rounds
    • 5 Scap Pull Ups / Strict Pull Ups
    • 7 KB Swings @53/35lbs
    • 9 KB Single Leg Deadlifts (each leg)
    • 0:30 Plank Hold
  • –then–
    • 10 PVC Pass Throughs
    • 10 Good Mornings
  • Barbell Warm Up: (empty BB) 2 Sets
    • 5 Snatch Pulls
    • 5 High Hang Power Snatches
    • 5 Low Hang Power Snatches

Strength

  • 3 Power Snatches, pick load
  • Every 1 min for 10 mins.

70-80% 1RM Singles or touch and go with good form, practicing on moving some moderately heavy load for some reps today.

METCON

  • 5 rounds for time of:
    • 21 Deadlifts, 135/95 lbs
    • 15 Bar Facing Burpees
    • 9 Bar Muscle-ups
    • Rest 2 mins

You may complete in teams of 2, alternate rounds, 5 rounds each. Looking for good sprints with a bit of high skill at the end. Scaling Options: Deadlift weight should be light so keep these fast and unbroken. Sub 9 Pull Ups instead of BMUs if needed. If you can do bar muscle ups but 9 is too much pick a number that you can hold unbroken or than doesn’t take you more than 30-45 seconds to complete.

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