Wednesday, August 29, 2018

Wednesday, August 29, 2018

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

3 rounds:

:45 light Row

1:15 to complete - 1 Samson stretch per side, 1 Spiderman w/ reach per side, 2 RBM

Into..

Snatch Barbell Warm Up

5 Good Mornings

5 Back Squats

5 Sn. Grip Presses

5 OHS

5 Sn. Grip Deadlifts

Into…

Snatch Pull + Snatch + OHS warm up to 55% of 1RM Snatch

(B) Snatch Complex - @ 15:00

Every 2:00 for 8 sets:

Snatch Pull + Snatch + OHS

Sets 1 & 2: @ 55%

Sets 3 & 4: @ 60%

Sets 5 & 6: @ 65%

Sets 7 & 8: @ 70%

(C) “Turn The Beat Around” - @ 40:00

For Time:

500m Row + 30 Power Snatches (75/55)

500m Row + 20 Power Snatches (95/65)

500m Row + 10 Power Snatches (115/75)

*20:00 cap


PARTNER COMP WOD - 5pm

@ 0:00 - 21-15-9

Calorie Row

Calorie Bike

*50m Sandbag Bearhug Carry between each round and to finish

@ 20:00 - For Time

30 - 24 - 18 Power Snatches (115/75, 135/95, 155/105)

15 - 12 - 9 Muscle Ups

60 - 48 - 36 Wall Ball

@ 40:00 - 1RM Clean


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