WOD

11.10.18

WARM UP

General & Specific

WEIGHTLIFTING

Hang Snatch anyhow – EMOM 12’ – 3 reps @climbing

WOD

8’ AMRAP of:

3 Ring Muscle Ups or 9 M / 6 W Pull Ups

6 Hang Power Snatch @95/65lbs

9 Wall Ball @20/14lbs

WARM UP

General & Specific

WEIGHTLIFTING

Hang Snatch anyhow – EMOM 12’ – 3 reps @climbing

WOD

8’ AMRAP of:

9 M / 6 W Pull Ups

6 Hang Power Snatch @75/55lbs

9 Wall Ball @16/8lbs

WARM UP

General & Specific

WEIGHTLIFTING

Hang Power Snatch – practice with empty BB with sets of 5 reps

WOD

8’ AMRAP of:

12 Jumping Pull Ups

8 Alternating Arm DB Snatch

6 Wall Ball or KB Goblet Squat

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