WODs

9.10.18

09/09/2018

9.10.18

1. Snatch
On the Minute x 11:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
Minute 4: Rest
Minutes 5-6-7: Snatch Pull + Hang Squat Snatch + Squat Snatch (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (80-82-84%)

2. Conditioning
“E-Brake”
3 Rounds For Time:
400 Meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Row

Optional Programming:

Back Squat
3 Sets of 9 (64-68-72%)

*After each set, complete 50% of Max Ring Muscle-ups