WODs

10.29.18

10/29/2018

10.29.18

A.
Every 2:30, for 15 minutes (6 sets) of:
3-Position Snatch
(high hang, mid-thigh, from the floor)

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

B. Conditioning
For time:
40/30 Calorie Row
30 Power Snatches (115/75)
20 Toes to Bar

Optional programming:

A.
Every 90 seconds, for 9 minutes (6 sets) of:
Front Squat x 3 reps @ 70-75%
Strict Handstand Push-Ups x 6-8 reps

Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.

B.
Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.