05.22.2018 WOD

21
May

05.22.2018 WOD

A. Mobility

B. Volume
10 minute EMOM

0 to 30 seconds. 4 power position snatch. Empty bar

30 to 60 seconds. 4 power pos. Snatch. Empty bar

60 to 90 sec. 3 hang, above knee snatch. Empty bar.

90 to 120. Repeat above.

120 to 150 secs. 2 snatch from floor position. Empty bar

150 to 180. Repeat above.

We should be now at minute 3. Use this minute to load weights.

At minute 4, with light weight. Perform 2 snatch from floor

Continue to add weight for each progressive minute. If you reach your weight you will use in the WOD (i.e. 135) for guys. Perform 1 snatch at that weight until time is up.

C. WOD

For time:
400m run
2 rounds of:
10 snatches, 135/85
12 burpees over bar

400m run

Then, 2 rounds of:
10 snatches, 95/65
12 burpees over bar
400m run