03.05.2018 WOD

4
Mar

03.05.2018 WOD

A. Mobility

B. Warm-up/Primer
2 rounds
300m Row
4 Broad Jumps
8 Barbell overhead walking lunges

Barbell Complex:
Start with 50% of 1RM power snatch then build to 80% of 1RM for Snatch complex
1 snatch pull +1 power snatch +1 hang power +1 overhead squat
*unbroken complex

C. WOD
3 rounds
6 strict pull ups
6 overhead squats 95/65 Rx +115/75
-rest 1 min
3 rounds
7 chest to bar pull ups
5 power snatches 115/75 Rx+ 135/95
-rest 1min
3 rounds
8 pull ups
4 full snatches 135/95 Rx+ 155/110

For time, 22 min time cap