WODs

9.6.19

09/05/2019

9.6.19

 

A.

 

Every 2 minutes, for 16 minutes (8 sets) of:

 

Slow Pull Snatch x 2 reps

 

For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.

 

 

 

B. Conditioning

 

For time:

 

18 Bar-Facing Burpees

 

9 Power Snatches (155/105 lbs)

 

14 Bar-Facing Burpees

 

7 Power Snatches

 

10 Bar-Facing Burpees

 

5 Power Snatches

 

 

 

Optional Accessory Work:

 

A.

 

Midline

 

Accumulate 2 Minutes in an L-Sit on Parallettes

 

*Every Break: 5 Tempo Hip Extensions

 

5 second negative, normal speed up.