24.8.18

WOD
3 position Snatch (Build to a Heavy Complex)
1 Snatch + 1 Hang Snatch ( at or just below knee) + 1 High Hang Snatch (at or just above mid thigh)

2-3 saman með eina stöng
15 mín til að finna 1x þungt complex
Daily Dozen (AMRAP – Rounds and Reps)
AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches 52.5/35
6 Bar Muscle-Ups

Warm-up
:30 Seconds
Quad Stretch
Active Spidermans

PVC Pass Throughs

Side Lunges
Air Squats

PVC Pass Throughs (More Narrow)

Push-up to Down Dog
Active Samson

PVC Overhead Squats

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

3 Frog Hops
3 Hops Over Bar
3 Lateral Barbell Burpees

10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups
3 Pull-ups
2 Chest to Bar
1 Bar Muscle-up

6 High Hang Power Snatches
3 Hang Power Snatches
3 Snatch Grip Deadlifts
3 Power Snatches
x2-3

1 Round
4 Lateral Barbell Burpees
3 Power Snatches
2 Bar Muscle-ups or 4 Pull-ups

CategoryWOD