Tuesday, August 14, 2018

Tuesday, August 14, 2018

(Best to be on time…)

(A) Warm Up - @ 0:00 - 15:00

Alternating On The Minute for 10:00

@ 0:00, 2:00, 4:00, 6:00, 8:00 - 1:00 Light Bike or Row

@ 1:00, 3:00, 5:00, 7:00, 9:00 - Perform 1 Samson Stretch, 2 Spidermans (per side), & 3 Russian Baby Makers

INTO…

Snatch Barbell Warm Up

5 GM

5 Back Squats

5 Sn. Grip Press

5 OHS

5 Sn. Deadlifts

(B) Snatch Drills

@ 20:00 - 24:00 - Build quickly to a moderate 3-rep Sn. Grip Push Press

@ 24:00 - 28:00 - Build quickly to a moderate 3-rep OHS

@ 28:00 - 32:00 - Build to a moderate 2-rep Hang Snatch (NOT Power)

@ 32:00 - 37:00 -  5 minutes to build to a heavy single Hang Snatch (NOT Power)

5 MINUTE REST!

(C) @ 42:00 - “You Ever Danced With The Devil…?”

21 OHS + 200m Run

21 Thrusters + 200m Run

15 OHS + 200m Run

15 Thrusters + 200m Run

9 OHS +200m Run

9 Thrusters + 200m Run

RX - 95/65 AND ALL BARBELL MOVEMENTS MUST BE UNBROKEN OR YOUR WOD IS OVER!!

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