Werner Günthör
WUWOD
PVC SNATCH COMPLEX
Dip Shrug
High Pull
Muscle Snatch from High Hang
Dip Shrug
High Pull Muscle Snatch from Low Hang
Dip Shrug
High Pull Muscle Snatch from Ground
WOD 1
In 21 Mins Complete
7×2 Hang Power Snatch
*use heaviest weight you can for each set
WOD 2
5 Rounds for Time of:
200m Plate Run @ 1×10/5 COMP 20/10
25 Double Unders COMP 35
Max Set Push Press @ 42.5/30 COMP 50/35
*15 Min CAP
*Scale weight to hit around 10-20 reps per round
*Score=TIME/PP reps
Additional Work
20 Mins after Class
5 Rounds for Time of:
30/25 cal Assault Bike
-Rest 2 minutes-
*Goal is to finish each round in under 1 minute.
*The closer you get to 100RPM the faster the calories will accumulate
Barbell
A). Full snatch
3×3
3×2
3×1
Not touch and go but a quick grip reset.
Look to increase weight on each set of 3.
B). 6×3 Hang Squat Clean (above knee) + 1 Split Jerk.
C). Acc- 35 Strict Pull Ups
Every break = 15 DB Goblet Squats (heavy)
Movement