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