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Thursday, November 8, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 30 sec PVC pass thru, 15 sec TVWQB, then 3x: 3 BB high hip muscle snatch, 3 hang power snatch, 3 OHS, 3 squat snatch, 3 hanging shrugs

Pre WOD

Snatch practice: Working up to 3rd or 4th round weight (10 min)

WOD

4^ rounds of: 4 min AMRAP then Rest 3 min between rounds (25 min)
5 Snatches (115, 135, 155, 175) (70, 75, 80, 85)
1 Rope climb OR 1 Muscle-up (Both RX)
*Begin the next rounds rep where you left off – but with the new weight.

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