WOD

13.09.18

WARM UP

General & Specific

WEIGHTLIFTING

Squat Snatch + Hang Squat Snatch – 1+1 -EMOM 10@climbing

WOD

4AMRAP of:

12 Front Squat @95/65lbs

12 Kipping Pull Ups

-2rest-

4AMRAP of:

6 Back Squat @135/85lbs

6 Chest to Bar Pull Ups or 6 M / 3 W Strict Chin Ups

WARM UP

General & Specific

WEIGHTLIFTING

Squat or Power Snatch + Hang Squat or Power Snatch – 1+1 -EMOM 10@climbing

WOD

4AMRAP of:

12 Front Squat @75/55lbs

12 Kipping Pull Ups

-2rest-

4AMRAP of:

6 Back Squat @115/75lbs

6  Pull Ups or 4 M / 2 W Strict Chin Ups

WARM UP

General & Specific

WEIGHTLIFTING

Hang Power Snatch – 5 reps every minute for quality x 8′

WOD

4AMRAP of:

12 KB Goblet Squat

12 Jumping Pull Ups

-2rest-

4AMRAP of:

6 Back Squat @empty BB

10 Ring Rows

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