WOD
Friday 09.28.2018
POSTED ON September 27, 2018
Friday | 09.28.2018
Warm up (10 minute cap):
5 Muscle Clean
5 Muscle Snatch
5 Jerk (push and split)
x 3
5 Snatch Balance
5 Hollow to Arch Kip
10 Lemon Squeeze
x 3
Metcon – 10 minute cap
TS 7
Find 1 rep max for the following complex
L1, L2, L3
1 Deadlift + 2 Hang Clean (power or squat) + 1 Jerk (push or split)
8 Minute Transition
Metcon – 10 minute cap
TS 5
L1
Squat Snatch 95/65 – 10-8-6-4-2
Bar Muscle Ups – 5-4-3-2-1
L2
Snatch (Squat or Power) 75/55 – 10-8-6-4-2
Jumping Bar Muscle Ups – 5-4-3-2-1
L3
Snatch (Squat or Power) 65/45 – 10-8-6-4-2
Ring Rows – 5-4-3-2-1
Cool Down
3 Rounds For Quality
1 min Plank
1 min Arch Hold
20 Alternating DB Hammer Curls
