Thursday, 20 January WOD

Warm-up

  • 2:00 Row
  • 15 Pause Air Squats
  • 10 Hollow Rocks
  • 1:30 Row
  • 15 PVC Passthroughs
  • 10 Kip Swings
  • 1:00 Row
  • 15 PVC OH Squats
  • 10 Knee Raises
    • Barbell Warm Up: (empty BB)
      • 3 Snatch Deadlifts
      • 3 Snatch Pulls
      • 3 High Hang Power Snatches
      • 3 Low Hang Power Snatches
      • 3 OH Squats
      • 3 Snatch Balances
      • 3 High Hang Squat Snatches
      • 3 Low Hang Squat Snatches
    • *Then warm up hitting singles and doubles leading up to that first set at 50%

STRENGTH

  • Squat Snatch 1-1-1-1-1-1-1-1-1-1
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Start at 50% of 1RM and add 5-10 lbs each time working up to a heavy single for the day, try to stick with no misses!

METCON

  • Complete as many rounds as possible in 9 mins of:
    • 15 Toes-to-bars
    • 10 Deadlifts, 115/75 lbs
    • 5 Snatches, 115/75 lbs

Scaling Options: Scale to knee to elbows focusing on keeping a good kip swing and continuous rhythm. Barbell weight should be light in order to keep the 5 power snatches unbroken t&g or very quick singles!

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