WOD

07.06.18

WARM UP

General & Specific

STRENGTH

Every 2’30” x 5 sets complete:

  • Kipping Handstand Push Ups – 3-8 quality reps
  • Snatch Grip Deadlift – 5 reps @climbing
  • L – Sit Hold from Bar – 15-20”

WOD

For time:

21 Power Snatch @115/75lbs

42 Push Ups

15 Power Snatch @115/75lbs

30 Push Ups

9 Power Snatch @115/75lbs

18 Push Ups

WARM UP

General & Specific

STRENGTH

Every 2’30” x 5 sets complete:

  • Kipping Handstand Push Ups or Tripod Kick into Push Ups or Wall Climbs – 3-8 quality reps
  • Snatch Grip Deadlift – 5 reps @climbing
  • Tuck Hold from Bar – 15-20”

WOD

For time:

21 Power Snatch @95/65lbs

42 M / 30 W Push Ups

15 Power Snatch @95/65lbs

30 M / 20 W Push Ups

9 Power Snatch @95/65lbs

18 M / 10 W Push Ups

WARM UP

General & Specific

STRENGTH

Every 2’30” x 5 sets complete:

  • Wall Climbs – 3-8 quality reps
  • KB Sumo Deadlift – 5 reps @climbing
  • Tuck Hold from Bar – 15-20”

WOD

For time:

20 Alternating Arm DB Snatch

20 Push Ups H/OFF

16 Alternating Arm DB Snatch

16 Push Ups H/OFF

10 Alternating Arm DB Snatch

10 Push Ups H/OFF

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