WEIGHTLIFTING:
WOD : Snatch (5 X 1)
Snatch:
3 Position Snatch (3 count pause in each position – do not drop bar):Hi-Hang/Power Position + Hang/Knee + Low-Hang/2″ From Floor
*All 3 Snatches = 1 Rep1 X 1 @ 65%
1 X 1 @ 70%
1 X 1 @ 75%
1 X 1 @ 75%
1 X 1 @ 80%
*Rest 60-90 sec. between all sets
3 Position Snatch (3 count pause in each position – do not drop bar):Hi-Hang/Power Position + Hang/Knee + Low-Hang/2″ From Floor
*All 3 Snatches = 1 Rep1 X 1 @ 65%
1 X 1 @ 70%
1 X 1 @ 75%
1 X 1 @ 75%
1 X 1 @ 80%
*Rest 60-90 sec. between all sets
WOD : Metcon (Time)
400 M Run
40 Wall Balls @ 20 lb – 10 ft / 14 lb – 9 ft
40 Wall Balls @ 20 lb – 10 ft / 14 lb – 9 ft
Rest 1:00
50 Clean & Jerks @ 115 lb / 80 lb
Rest 1:00
40 Wall Balls @ 20 lb – 10 ft / 14 lb – 9 ft
400 M Run