Workout of the Day

Fitness

A. High-Hang Snatch + Hang Snatch + Overhead Squat, 4 sets of 1 rep; rest 2 minutes
*Warm-up technique practice. 
-then-
Snatch, take 15 minutes to build to a single 

B.10-8-6-4-2 rep rounds for time of:
Overhead Squat (135/95lbs)
5 x Double-Unders (50-40-30-20-10)

 

Competition

A. Barbell WOD

B. Deadlift, 10 sets of 2 reps on the minute @ 65-70%

C. .10-8-6-4-2 rep rounds for time of:
Overhead Squat (135/95lbs)
5 x Double-Unders (50-40-30-20-10) 

 

Barbell

A. Position Work, Snatch or Clean
4-5 sets of 2 High-Hang + 2 Hang
OR
Technique Practice/Drills, your choice:
Snatch, Clean, Jerk

B. Accessories/Additional Work (optional):
Pick 2-3
1) Med Ball Throws with Partner, 2 x 5 underhand front and back
2) Glute Bridge, 4 x 7
3) Back Extensions, 4 x 7
4) Overhead Press, 4 x 7

 

Member Competition Event 2

Rx
AMRAP in 14 minutes of:
80 Box Jumps (24/20”)
80 Kettle-Bell Swings (53/35lbs)
60 Wall Balls (20/14lbs)
60 Double-Unders
40 Shoulder-to-Overhead (135/95lbs)
40 Burpees onto Plate
Max Muscle-Ups (1 to 2 points)

Scaled
AMRAP in 14 minutes of:
80 Box Jumps (24/20”)
80 Kettle-Bell Swings (53/35lbs)
60 Wall Balls (20/14lbs)
60 Double-Unders
40 Shoulder-to-Overhead (95/65lbs)
40 Burpees onto Plate
Max Pull-Ups

 

 

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