Tuesday’s WOD - 9/3/2019


Skill:

Burgener Warm up for Snatch + Complex Review


Strength:

e90s x7 - Power Snatch

Rd 1-2: 5 Power Snatch @30-40%

Rd 3-5: 3 Power Snatch

Rd 6-7: 1 Power Snatch @90-100%

**Starting at a light to moderate weight (30-40%), athletes will gradually build up to a challenging/heavy 1-rep Power Snatch weight. These can be performed as singles or UB depending on the athletes preference. Recent foundations grads may work from the hang and should stay at light to moderate loads foucing on good technique.


WOD:

For Time:

15/12 Cal Row

5 Power Snatches @60-70% / 2-3 UB Reps (155/105)

15/12 Cal Row

4 Power Snatches

15/12 Cal Row

3 Power Snatches

15/12 Cal Row

2 Power Snatches

15/12 Cal Row

1 Power Snatch

 

Accessory Work:

Assault Bike Conditioning

40sec ON / 1:20 OFF x 10 rounds

NOTES: Record Total Calories Accumulated.

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