July 25, 2018

 

a) WARM UP:

3 rounds:

  • Burpee broad jumps to the end of the gym
  • Run back
  • 10 dowel pass thrus
  • 10 dowel overhead squats
b) Strength: Snatch

With a running clock, do the following work – focusing on speed and technique:

  • Minutes 0:00 – 4:00 – 3-Rep Snatch Grip Push Press
  • Minutes 4:00 – 8:00 – 3-Rep Overhead Squat
  • Minutes 8:00 – 12:00 – 2-Rep Hang Squat Snatch
  • Minutes 12:00 – 16:00 – 1-Rep Hang Squat Snatch
c) WOD:

For Time:

  • 21 Overhead Squats (95/65)
  • 200 Meter Run
  • 21 Thrusters (95/65)
  • 200 Meter Run
  • 15 Overhead Squats (95/65)
  • 200 Meter Run
  • 15 Thrusters (95/65)
  • 200 Meter Run
  • 9 Overhead Squats (95/65)
  • 200 Meter Run
  • 9 Thrusters (95/65)
  • 200 Meter Run
Posted in WOD