WOD

9.05.19

WARM UP

General & Specific

BARBELL CONDITIONING

Every 2’ 30” x 4-5 sets perform:

8-10 Power Snatch touch & go @climbing

30 Double Unders or 30” attempt or SU

WOD

6’ Ladder Up 1,2,3,4,5,6, …of:

Overhead Squat @135/85lbs

Box Jump @24”/20”

WARM UP

General & Specific

BARBELL CONDITIONING

Every 2’ 30” x 4-5 sets perform:

8-10 Power Snatch touch & go @climbing

30 Double Unders or 30” attempt or SU

WOD

6’ Ladder Up 1,2,3,4,5,6, …of:

Overhead Squat @115/75lbs

Box Jump @24”/20”

WARM UP

General & Specific

BARBELL CONDITIONING

Every 2’ 30” x 4-5 sets perform:

6-8 Hang Power Snatch @empty BB

30” SU

WOD

6’ Ladder Up 1,2,3,4,5,6, …of:

PVC Overhead Squat OR KB Goblet Squat

Box Jump  Step Down

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