Wednesday, 23 March WOD

Warm-up

  • 2:00 Row –then– 2 Rounds
    • 5 Inch Worms + 1 Push Up
    • 10 Air Squats / Squat Jumps (rd 2)
    • 15 PVC Pass Throughs
  • Then with PVC
    • 15 OH Squats
    • 12 Sots Press
    • 10 Snatch Balances
  • Barbell Warm Up: (empty BB)
    • 5 Tempo OH Squats
    • 5 Snatch Balances
    • 5 Snatch Pulls
    • 5 High Power Hang Snatch
    • 5 Hang Squat Snatch
    • 3 Low Hang Power Snatch
    • 3 Low Hang Squat Snatch

STRENGTH

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

75% 1RM Snatch

METCON

  • For time:
    • 21 Overhead Squats, 95/65 lbs
    • 15 Bar Muscle-ups
    • 15 Overhead Squats, 95/65 lbs
    • 12 Bar Muscle-ups
    • 9 Overhead Squats, 95/65 lbs
    • 9 Bar Muscle-ups

Adjust to 21-15-9 CTB Pull Ups or Pull Ups if needed. Shoot for 5-10 minutes for this one! Scaling Options: Pick a weight that you can maintain unbroken or one break on the oh squats, for the bar muscle ups scale the volume down to 12-9-6 or 9-6-3 otherwise sub 21-15-9 CTB Pull Ups or Pull Ups. If needed sub inverted rows or ring rows.

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