WOD

WOD
Weightlifting
Snatch
Snatch Primer
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches

Set 1: Empty Barbell
Set 2: 35% of 1RM Snatch
Sets 3-5: 40-50% of 1RM Snatch

Snatch Complex
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

Set 1: 63% of 1RM Snatch
Set 2: 66% of 1RM Snatch
Sets 3-5: 69% of 1RM Snatch

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
6 C2B Pull-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/15)

RX+ 6 Bar Muscle Ups

WOD

WOD  June 29, 2020

WOD
Weightlifting
Snatch
Snatch Primer
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches

Set 1: Empty Barbell
Set 2: 35% of 1RM Snatch
Sets 3-5: 40-50% of 1RM Snatch

Snatch Complex
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

Set 1: 63% of 1RM Snatch
Set 2: 66% of 1RM Snatch
Sets 3-5: 69% of 1RM Snatch

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
6 C2B Pull-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/15)

RX+ 6 Bar Muscle Ups