WOD

14.02.18

WARM UP

General & Specific

WEIGHTLIFTING

12’ to find an max complex of:

3 Snatch Deadlift

2 Snatch Anyhow

1 Hang Snatch Anyhow

WOD

8’ AMRAP of:

5 Hang Power Snatch @115/75lbs

15 Air Squat

5 Hang Squat Snatch @115/75lbs

15 Push Ups

WARM UP

General & Specific

WEIGHTLIFTING

Every 75-90″ perform climbing weight the following complex for 6-8 sets:

3 Snatch Deadlift

2 Snatch Anyhow

1 Hang Snatch Anyhow

WOD

8’ AMRAP of:

5 Hang Power Snatch @95/65lbs

15 Air Squat

5 Hang Power Snatch @95/65lbs

15 M  / 10 W Push Ups

WARM UP

General & Specific

WEIGHTLIFTING

Every 75-90″ perform with empty BB the following complex for 6-8 sets:

5 Snatch Deadlift

4 Power Snatch below knees

3 Power Snatch mid thigh

WOD

8’ AMRAP of:

6 Alt Arm DB Snatch

12 Air Squat

6 Alt Arm DB Snatch

10 Push Ups h/off

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