Friday 21/02/20
A. WARM-UP x3
-x10 PVC shoulders
-x10+x10 leg swings
-x10 side lunges
-x10 PVC OH squats
-x20 PVC OH high knees
B. E1.5M FOR 6MINS
x2 OH squats (BOTC)
C. E1.5M FOR 12MINS
set1-3: x2 high hang snatch @70%
set4-6: x2 hang snatch @80%
set7-8: x1 snatch @90%
D. WOD – FOR TIME
10 snatches (Sc: 25/15kg, Sc2: 20/10kg, Beg: 15/7kg)
10 burpees OTB
8 snatches (Sc: 40/25kg, Sc2: 25/15kg, Beg: 20/12kg)
10 burpees OTB
6 snatches (Sc: 45/30kg, Sc2: 30/20kg, Beg: 25/15kg)
10 burpees OTB
4 snatches (Sc: 50/35kg, Sc2: 35/25kg, Beg: 30/17kg)
10 burpees OTB
2 snatches (Sc: 55/40kg, Sc: 40/30kg, Beg: 35/20kg)
10 burpees OTB
Time cap: 15mins
METCON
A. WARM-UP x3
-x10+x10 arm circles
-x10+x10 leg swings
-x10 side lunges
-x10 squats
B. EMOM FOR 8MINS
min1: x8+x8 split squats with DBs
min2: x15+x15 banded side steps
C. WOD – FOR TIME
10cal row or ski
10 DB snatch
20cal row or ski
20 DB snatch
30cal row or ski
30 DB snatch
40cal row or ski
40 DB snatch
50cal row or ski
50 DB snatch