March 10, 2018

By March 9, 2018 wod No Comments

8:30 Class

Skill (15 Min max) 
Snatch Skill Workup x2 45/35#
5 snatch RDL
5 hang snatch high pull
5 hang muscle snatch
5 snatch push press
5 snatch balance
5 hang snatch above the knee
5 hang snatch below the knee

then …

15 Min to work up to
1RM Power Snatch

For Time
“Randy”
75 Power Snatches 75/55#

 

9:30 Class – Partner WOD

Skill (15 Min max) 
Snatch Skill Workup x2 45/35#
5 snatch RDL
5 hang snatch high pull
5 hang muscle snatch
5 snatch push press
5 snatch balance
5 hang snatch above the knee
5 hang snatch below the knee

then …

15 Min to work up to
1RM Power Snatch


WOD
“Three Wise Men”
Three AMRAPs in 16 minutes

AMRAP in 4 minutes
5 Hang Squat Snatch 135/95#
10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes
10 Power Cleans 135/95#
20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes
15 Box Jump Overs 24/20 in
30 Wall Ball Shots 20/14#

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