Workout of the Day

Fitness

A. Snatch Specific Warm-Up

B. In 15 minutes, complete, six sets of:
1 Hang Snatch + 1 Snatch
Rest 90 seconds

C. Seven sets of:
5 Deadlifts @ 75% of 5-RM (from last week)
100m Sprint
Rest 2 minutes in between 

 

Competition

A. Barbell WOD

B. Five sets of:
3 Rope Climbs (15ft)
30 second Handstand (on wall)
Rest 90 seconds
*HS does not need to be wall facing. 

C. Seven sets of:
5 Deadlifts (315/205lbs)
100m Sprint
Rest 2 minutes in between 

D. OPTIONAL RUN
Three sets of:
800m Run @ 70-80%
Rest 2:30
*Note: if your shins are beat up from the running over the last few weeks. Take this off. 

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