Monday 10th April 2017 – WOD

9th April 2017

Monday is SNATCH!

PVC Snatch Warm Up

WU WOD 

In Open Gym:

  • PVC Snatch Warm Up

WOD 1

In 20 mins complete:

  • 7 x Complex of 3 Position Snatch (Hang Snatch, Below The Knee Snatch, Snatch From The Floor)

*all snatches are squat unless scaling 

 

Additional Work:

3 rounds for time:

  • 30 GHD Sit Ups
  • 30 Wallball @ 20/14lbs
  • 400m Run

*15 min cap 

 

 

WOD 2

18 min Incremental Ladder:

  • 1 Burpee Bar Muscle Up +1
  • 2 Hang Power Snatch +2 @ 42.5/30kg 60/42.5kg
  • 4 Hang Power Cleans +4 @ 42.5/30kg 60/42.5kg

 

*scale burpee CTB, PU, Jumping PU

 

 

 

 

 

 

 

 

 

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