1.10.18

WOD
Byggjum okkur upp í þungan ás í öllum þremur lyftunum í gegn um 35 mínútna EMOM

*** Auka WOD fyrir áhugasama í lokin sem hver og einn tekur á sínum forsendum ef áhugi er fyrir. Þjálfarar verða við önnur störf.

Overhead Squat (EMOM 10 mín – 1 Rep)
Snatch Balance (EMOM 10 mín – 1 Rep)
Snatch (EMOM 15 mín – 1 Rep)
Metcon (AMRAP – Reps)
***Optional Cash-Out***

8 Rounds:
20 Seconds Overhead Squats 25/15
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

FIT

WOD WARM UP
## :30 Seconds
Active Samson
Slow Air Squats

Active Spidermans
Push-up to Down Dog

PVC Pass Throughs
PVC Overhead Squats

##
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

## [PVC Burgener Warmup] https://www.youtube.com/watch?v=ZE7-msQJyfo
3 Down and Finishes [Purpose: Speed Though the Middle]
3 Elbows High & Outside [Purpose: Keep the Bar Close]
3 Muscle Snatches [Purpose: Strong Turnover]
3 Power Snatch Lands (2"/4"/6") [Purpose: Footwork]
3 Full Snatch Lands [Purpose: Footwork]

## Barbell Burgener Warmup
3 Down and Finishes [Purpose: Speed Though the Middle]
3 Elbows High & Outside [Purpose: Keep the Bar Close]
3 Muscle Snatches [Purpose: Strong Turnover]
3 Power Snatch Lands (2"/4"/6") [Purpose: Footwork]
3 Full Snatch Lands [Purpose: Footwork]

### Movement Prep
3 Snatch Grip Push Presses
3 Snatch Grip Push Jerks
– – – – – – – – – – – – – – – – – – – – – –
3 Snatch Grip Push Jerks
3 Overhead Squats (2 Second Pause in Bottom)
3 Snatch Balances (2 Second Pause in Bottom)
3 High Hang Snatches
– – – – – – – – – – – – – – – – – – – – – –
3 Hang Snatches
– – – – – – – – – – – – – – – – – – – – – –
3 Snatches

CategoryWOD