by bbaker | Sep 13, 2018 | WOD | 0 comments
WARM UP
1) Mobility
2) Barbell Warm up
3) Accessory: EMOM x 5, 1 Rope Climbs
BARBELL
Snatch Complex: Power Snatch + Overhead Squat + Hang Squat Snatch
EMOM x 10 @ 50% of 1 RM Squat Snatch
BODY-WEIGHT ONLY
For time / 18 cap
Run 400m
120 Lunges
Run 300m
60 Sit ups
Run 200m
30 Burpees
WOD
For time / 15 cap:
50 Hang Power Clean
50 Front Squat
50 Push Press
*115/80 | 95/65 || RX+ 135/95 | 115/80
*Do 3 burpees each break during a set
KICKER
Bike – max cals in 1 min
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