WOD

05.09.18

EVENING CLASSES Only @20 & 21 PM

MORNING CLASS: 7AM & 8AM

LUNCH CLASS: 13PM

NO! Regular Classes @17-18-19

WARM UP

General & Specific

WEIGHTLIFTING

3” Pause Snatch (anyhow) Below the Knee –

Find an Heavy Double in 12’

WOD

2 rounds for time:

20 Hang Power Snatch @95/65lbs

30 Toes to Bar

40 Box Jump @24”/20”

(CAP 13’)

EVENING CLASSES Only @20 & 21 PM

MORNING CLASS: 7AM & 8AM

LUNCH CLASS: 13PM

NO! Regular Classes @17-18-19

WARM UP

General & Specific

WEIGHTLIFTING

3” Pause Snatch (anyhow) Below the Knee – 12’ EMOM – 2-3 reps @climbing

WOD

2 rounds for time:

20 Hang Power Snatch @75/55lbs

25 Knee to Elbows

35 Box Jump @24”/20”

(CAP 13’)

EVENING CLASSES Only @20 & 21 PM

MORNING CLASS: 7AM & 8AM

LUNCH CLASS: 13PM

NO! Regular Classes @17-18-19

WARM UP

General & Specific

WEIGHTLIFTING

Hang Power Snatch – review and practice with sets of 5 reps

WOD

2 rounds for time:

20 Alternating Arm DB Snatch

25 Abmat Sit Ups or Knee Raises

35 Box Jump Syep Down

(CAP 13’)

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