Wednesday’s WOD - 11/27/2019


Skill:

Burgener Warm up for Snatch + Complex Review

5x - Snatch segment Deadlift


Strength:

e90s x7 - Squat Snatch (singles)

Rd 1-2: 3x Squat Snatch

Rd 3-4: 2x Squat Snatch

Rd 5-7: 1x Squat Snatch

Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy 1-rep Squat Snatch weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting.


WOD:

For Time:

35 Double Unders

15 C2B Pull-ups / Pull-ups / Seated Pull-ups / Ring Rows

5 Squat Snatch @55-65% / 3-5 UB Reps (135/95)

35 Double Unders

12 C2B Pull-ups

4 Squat Snatch

35 Double Unders

9 C2B Pull-ups

3 Squat Snatch

35 Double Unders

6 C2B Pull-ups

2 Squat Snatch

35 Double Unders

3 C2B Pull-ups

1 Squat Snatch

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301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

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