Tuesday, 4 January WOD

Warm-up

  • 2:00 Machine –then– 5 Rounds of:
    • 10 PVC Passthroughs
    • 10 Air Squats
    • 5-4-3-2-1 Inch Worms + 1 Push Up
    • 10 OH Squats (w/PVC pipe)
  • Barbell Warm Up: (empty BB)
    • 5 High Hang Power Snatches
    • 5 Hang Power Snatches
    • 5 Low Hang Power Snatches
    • 5 Snatch Balances
    • 5 High Hang Squat Snatches
    • 5 Hang Squat Snatches
    • 5 Low Hang Squat Snatches

STRENGTH

  • Squat Snatch 1×3 at 65% 1RM
  • Squat Snatch 1×2 at 70% 1RM
  • Squat Snatch 1×1 at 75% 1RM
  • Squat Snatch 1×3 at 70% 1RM
  • Squat Snatch 1×2 at 75% 1RM
  • Squat Snatch 1×1 at 80% 1RM
  • Rest 2 mins between sets.

Go heavier the second set, work in triples up to that first starting set of 3.

Rest 1:30-2 mins between sets.

METCON

  • 5 rounds for time of:
    • 20 Dumbbell Snatches, 70/50 lbs
    • 20 Push-ups
    • 20 Sit-ups

Scaling Options: Una a DB weight that it heavier than your normal open weight but still doable in sets of 10 unbroken. Use a bench or box to keep push ups in sets of 5-10 unbroken!

Time Cap: 20 mins

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