9.10.18

WOD
Snatch (EMOM 14)
EMOM 14 mín
*Byrjum í 65-70%, þyngja hægt og rólega eftir hverja mínútu

Min 1+2+3 Snatch Pull + Hang Squat Snatch + Squat Snatch

Min 4 pása

Min 5+6+7 2x Squat Snatch

Min 8 pása

Min 9+ 1x Squat Snatch

Snatch Pull (Weight)
Emom 5 rounds, every 1:30

1 Snatch Pull + 3 Snatch High Pull

Back Squat (3x 9 rep 76% 80% 84%)
12 min til að klára

FIT

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

Active Spidermans
Push-up to Down Dog

PVC Pass Throughs
PVC Overhead Squats

## Ankle Stretch – :30 Seconds Each Leg
## Warrior Squat – :30 Seconds hold the reach Each Leg + Flow 5 times

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

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
*Build up to 65%

CategoryWOD