Thursday, 2 December WOD

Warm-up

  • 3:00 Machine (bike, row, ski)
  • 2 Rounds
    • 10 PVC OH Squats
    • 10 Push Ups
    • 10 Scap Pull Ups (arms straight just engage lats)
    • 10 PVC Passthroughs
  • Barbell Warm Up: (Empty BB)
    • 5 High Hang Squat Snatches
    • 5 OH Squats
    • 5 Low Hang Squat Snatches
    • 5 OH Squats
    • 5 Squat Snatches

STRENGTH: Part I

  • 1 Pause Snatch, pick load Every 30 secs for 5 mins.
  • 75% 1RM Snatch 1-2 sec pause at knee.

PART II

  • 1 Snatch, pick load Every 1 min for 5 mins.
  • 75%+ Work up each minute starting from where you left off from the pause snatch.
  • These are all squat snatches.

METCON

Every 1 min for 20 mins, alternating between:

  • 20/15 Bike Calories or 200m Run
  • 1x [ 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats ]

If you don’t have a bike sub 200m Run Scaling Options: Use a band if needed on the pull ups and a box or bench for the push ups. Make sure to keep them strict and with good quality of movement!

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