8.11.18

WOD
Bar Fight (AMRAP – Reps)
In a 3:00 minute window

9 Power Snatches
15 Power Cleans
21 Push Jerks

In the remaining time, Max OHS

Stöng: 60/40

Score is total OHS

Sc1: 50/30
Sc2: 40/20
Sc3: 35/15

Power Snatch (Power Snatch 2RM)
15 min to
*Build to Heavy Double

FIT

WOD WARM UP
## :20 Seconds x12
Quad Stretch
Knee to Chest
Good Morning (no bar)

Plank Hold
Side Lunges
Bodyweight Good Morning

Dowel Passovers
Active Samson
Active Spidermans

Plank Hold
Push-up to Down Dog
Air Squats

## Couch Stretch – 1:30 Each Side
## Front Rack Stretch – 1 Minute
## Pigeon Pose – 1:30 Minute each side

### Movement Prep
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

5 Snatch Grip Deadlifts
5 Hang Muscle Snatches
5 Snatch Grip Behind Neck Jerks
5 Overhead Squats
7 Power Snatches

3 Pausing Clean Deadlifts
3 Pausing Clean Pulls
3 Pausing Power Cleans

## Primer
2 Power Snatches
2 Power Cleans
2 Push Jerks
2 Overhead Squats
x2

CategoryWOD