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Wednesday 09/10/19

Wednesday 09/10/19

A. WARM-UP x3

-x10 PVC snatches

-x10+x10 leg swings

-x10 side lunges

-x10 OH squats

-x20 high knees + PVC OH

 

B. EMOM FOR 8MINS

x1 hang snatch + x1 snatch (BOTC)

 

C. 30sec ON + 15sec OFF (x4)

MAX hang snatches @60%

 

D. WOD – OPEN 19.4

For Total Time

3 Rounds of:

  • 10 Snatches (RX: 43/30kg, Sc: 30/20kg, Beg: 20/12kg)
  • 12 Bar-Facing Burpees

 

3 minutes Rest

 

Then, 3 rounds of:

  • 10 Bar Muscle-Ups (Sc: pull ups, Beg: TRX)
  • 12 Bar-Facing Burpees

 

Time cap: 12 minutes

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