WOD 2019/05/21


Warm Up:

20 Spidermans

10 Air Squats with 3 sec pause at bottom

10 PVC Passthroughs

20 Inchworms

10 PVC Around the World

5 Push-up to Down Dog

20′ Active Samson

10 PVC Overhead Squats on wall

5 Bar Facing Burpees:

30 Ankle Stretch/side

Snatch Prep (with empty bar or PVC)3 Snatch Deadlifts3 High Hang Power Snatch3 Hang Power Snatch3 Power Snatch3 Snatch Balances (Snatch Drops)2 Hang Squat Snatches1 Squat Snatch

Strenght: Squat Snatch

15 Minutes to establish 1 RM Squat Snatch

Wod: AMRAP 20

10 Power Snatch ( 40-30 kg)

20 Burpees over the bar

10 Overhead squats ( 40-30kg)

20 Burpees over the bar

10 Power Snatch ( 40-30kg)


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