Tuesday, 11 January WOD

Warm-up

• 2:00 Machine –then– 3 Rounds
  • 10 PVC Passthroughs
  • 10 PVC OH Squats
  • 5 Inverted Rows
  • 5 Inch Worms + 1 Push Up
• Barbell Warm Up: (empty BB)
  • 5 Snatch Pulls
  • 5 High Hang Power Snatches
  • 5 Hang Power Snatches
  • 5 Low Hang Power Snatches
  • 5 OH Squats
  • 3 High Hang Squat Snatches
  • 3 Hang Squat Snatches
  • 3 Low Hang Squat Snatches

STRENGTH

• 1x [ 1 High Hang Squat Snatch + 1 Squat Snatch ]
• 1x [ 1 High Hang Squat Snatch + 1 Squat Snatch ]
• 1x [ 1 High Hang Squat Snatch + 1 Squat Snatch ]
• 1x [ 1 High Hang Squat Snatch + 1 Squat Snatch ]
• 1x [ 1 High Hang Squat Snatch + 1 Squat Snatch ]
• 1x [ 1 High Hang Squat Snatch + 1 Squat Snatch ]
• Use the same weight for each set. Rest as needed between sets.

Work on the high Hang position from your hip pocket dipping vertically and dropping under the bar..

METCON

• For time: 1 Mile Run — then —
• 7 rounds of:
  • 7 Overhead Squats, 135/95 lbs
  • 7 Bar Muscle-ups

Alternate rounds with a partner or rest 30 secs after each round. Split calories as desired try holding 14s or 12s at a time on the bike. Scaling Options: Use an overhead squat weight that allows you to hit 7 reps unbroken, scale bar muscle ups to a tough but unbroken set of chest to bar pull ups or pull ups, if needed scale to 7 inverted rows + 7 Push Ups per round. If you don’t have a bike sub 1 Mile Run together.