WOD
Tuesday 10.12.2021
Tuesday | 10.12.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
7 min AMRAP
30-sec single unders
3 Snatch Deadlifts
3 Snatch High Pulls
3 Muscle Snatch
3 Power Snatch
**2. Strength Prep**
5 sets working every 2 minutes to work up to a heavy set of 3 Snatch Deadlifts, followed by 2 Power Snatch. For this complex, we want the Snatch Deadlifts performed unbroken, and then athletes will drop the bar and perform 2 Power Snatch (singles).
**3. Workout Prep**
1 set
10 Double Unders
5 Slow and controlled Push-Ups
Workout: Steve
* Target time: 13-15 minutes
100-80-60-40-20
Double Unders
50-40-30-20-10
Push-Ups
* Scaling option 1 (Masters 45+)
75-60-45-30-15
Double Unders
50-40-30-20-10
Push-Ups
* Scaling Option 2 (Beginner)
50-40-30-20-10
Single Unders
25-20-15-10-5
Bar Push-Ups