WOD 2018/10/04


Warm up: 400 meter run

30 m Inchworms

30 m Spidermans

30 m Active Samson

30 m Duck Walk

5 PVC OHS on wall w/ 5 second pause at bottom

5 PVC High Hang Snatch

5 PVC Hang Snatch

5 PVC Snatch

Strenght: Squat clean EMOM 14 minutes

Minutes 1-3

3 Squat Cleans (60-65-70%)

Minute 4: Rest

Minute 5-7

2 Squat Cleans (75-80%)

Minute 8: Rest

Minutes 9-11

1 Squat Clean (85-90 %)

Minutes 12-14

1 Squat Clean (90 -95%)

Wod: For Time Metcon

200 Meter Run, 21 Power Snatche

s200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

200 Meter Run, 15 Overhead Squat

s200 Meter Run, 9 Power Snatches

200 Meter Run, 9 Overhead Squats

Barbell:

(40-30 kg)


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