Saturday 10th December 2016 – WOD & Barbell

9th December 2016





6 min AMRAP:

100m run
10 push ups
15 air squats



Additional Work

30 mins after class:


3 rounds for time of:
1 Deadlift @ 205/140
2 muscle ups
3 squat cleans @ 112.5/77.5
4  strict HS push ups

*10 min cap – 5 min cap rx+
*scale weight to Mondays deadlift weight if needed



In 40 mins complete as much as possible of: *

1a. Power Snatch
1b. Below the Knee Snatch
1c. Hang Snatch
Minute 1: Do one power snatch.
Minute 2: Do one below the knee snatch.
Minute 3: Do one hang snatch.
Increase the weight every fourth minute – after the hang snatch – and slowly build to a daily max in all three exercises. It is unlikely that you’ll hit exactly the same weight so when you reach your daily max in one of the three exercises you leave it at that and continue with the ones left. Do one lift every minute and keep increasing the weight until you have found your max in all three lifts.



30 min AMRAP of:

100 double unders/single unders RX+ 150
100 wall balls RX+ 2-for-1 wall balls
50 ring dips/box dips





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