Sept 25, 2018

 

a) WARM UP:

  • 3 min light row

3 sets of:

  • 10 dowel pass thrus
  • 10 dowel overhead squats
  • 10 jumping jacks
  • 10 banded pull aparts
b) STRENGTH:

Every minute, on the minute, for 4 minutes:

  • Snatch balance x 2 reps

*Keep this light and focus on fast footwork (take this from the ground)

and then …

Every 2 minutes, for 6 minutes (3 sets):

  • Snatch Pull + Snatch
    • Set 1 @ 65%
    • Set 2 @ 70%
    • Set 3 @ 75%

and then …

Every 2 minutes, for 6 minutes (3 sets):

  • Snatch @ 80%
c) WOD:

12 min AMRAP:

  • 15 Seconds of Assault Bike @ 95% intensity (option: 15 hard pulls on the rower at high pace)
  • 8 Kettlebell Swings
  • 8 reps – near max distance Broad Jumps
Posted in WOD