11.11.18

WOD
Snatch Complex (5x complex EMOM 90sec)
5 sets of the complex:
1 Hang Power Snatch
2 Hang Squat Snatch

Set #1 @70%
Set #2 @73%
Set #3 @76%
Sets 4+5 @76-82%
*of 1RM Squat Snatch

Stamina Squat (Weight)
On the minute x12 (6 rounds)
Odd minute – 3 Front Squats
Even minute – 6 Back Squats

*Both lifts are performed with the same load:
58% of our estimated 1RM Front Squat

*3% increase from last week

FIT

WOD WARM UP
Foam Rolling: Thoracic + lats + sides – 90/90/90 sec
Banded Shoulder Distraction – 1:00 each side
Pectoral Mash – 1:00 each side

Foam Rolling Quads 1:00 each side
Couch Stretch – 1:00 each side
Pigeon Pose – 2:00 each side

2 Spiderman + reach
5 push ups
10 Dowel Overhead Squats
x3

3 Walkouts
7 Slow barbell Overhead Squats
x3

3 Good Morning
3 Back Squats
3 Snatch Grip Push Press
3 Stiff Legged Deadlifts (snatch grip)
3 Hang Muscle Snatch
x2

1 Hang Power Snatch
1 Hang Squat Snatch
*Build to workout weight

CategoryWOD