WOD Thursday 10.10.2019

Mobility:
Runners Lunge x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
Samson x 25ft
V-Step x 25ft
Inch Worm x 25ft
Hip Opener/Closer x 25ft
Alt +Leg Swing x 25ft

Warm Up:

AMRAP in 5 minutes
“A” Row or Bike
“B” 2 rounds of:
3 No Push Up Burpees
6 KB Swings
3 Broad Jumps

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

Every 90 seconds x 3 sets
20 Dbl-Unders or40 Skips
4 Bar Facing Burpees
4 Power Snatch
*Build to workout weight.

 

WOD

In a 15 minute window for total reps:

0:00 – 3:00 minutes
100 Dbl-Unders
Max Burpees Over the Bar

– Rest 1 minute –

4:00 – 7:00 minutes
100 Dbl-Unders
Max Power Snatch (115/85)

– Rest 1 minute –

8:00 – 11:00 minutes
100 Dbl-Unders
Max Burpees Over the Bar

– Rest 1 minute –

12:00 – 15:00 minutes
100 Dbl-Unders
Max Power Snatch

*Comp – Power Snatch (135/95)
*L2 – 75 Dbl-Unders & Power Snatch (95/65)
*L1 – 50 Dbl-Unders or 150 Single Skips & Power Snatch (75/55)