Wednesday, 16 March WOD

Warm-up

  • 2 Rounds
    • 1:00 Machine
    • 15 PVC Passthroughs
    • 10 OH Squats
    • 10 V-Ups
  • Then 2 Rounds
    • 20 Banded pull-aparts
    • 10 PVC Snatch balances
    • 10 PVC Sots
  • Press Barbell Warm Up: (empty BB)
    • 7 Snatch Pulls
    • 6 OH Squats
    • 5 Hang Power Snatches
    • 4 Hang Squat Snatches
    • 3 Low Hang Power Snatches
    • 2 Low Hang Squat Snatches

STRENGTH

  • 1x [ 1 Hang Squat Snatch + 2 Squat Snatches ], pick load Every 1:30 for 7:30.

75% 1RM Snatch Drop the bar for each rep.

METCON

  • Every 2 mins for 14 mins do:
    • 30 Double Unders
    • 12 Toes-to-bars
    • 6 Squat Snatches, 135/95 lbs

Quick transitions, focus on unbroken toes to bar and quick singles on the snatches You should be getting at least 30-45 seconds of rest for the first few rounds. Try to hold the first 3 rounds in the 2 minutes then make it turn into an amrap if you are not able to keep it in the 2 minute time window. Scaling Options: Use a weight that is moderate/light for the workout, these should be fast singles. Practice 0:30 of DUs or 45 single unders. For the toes to bar scale to knee to elbows or knee raises or even kips swings but one good set for today!

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