28.9.18

WOD
Twis and Shout (AMRAP – Rounds and Reps)
AMRAP 14:
1 Power Snatch 60/40
2 Overhead Squats
3 Power Clean and Jerks
40 Double Unders

Sc1:
Stöng 50/30
20 DU

Sc2:
Stöng 40/20
80 SU

WOD WARM UP
## :30 Seconds

PVC Strict Press and Reach
Active Samson

Lateral Jumps over PVC
Active Spidermans

Slow PVC Overhead Squats
Push-up to Down Dog

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

## PVC Pass Throughs – 1 Minute
## Front Rack Stretch – 1 Minute
## Wrist Stretch – 1 Minute

### Movement Prep

20 Seconds Easy Single Unders
– – – – – – – – – – – – – – – – – – – – – – – – – – –
20 Seconds Fast Single Unders
– – – – – – – – – – – – – – – – – – – – – – – – – – –
20 Seconds Double Under Practice

### Clean and Jerk Movement Prep

3 High Hang Jumps (Straight Arms, No Shrug)
3 High Hang Jump Shrugs
– – – – – – – – – – – – – – – – – – – – – – – – – – –
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
– – – – – – – – – – – – – – – – – – – – – – – – – – –
3 Push Jerks
– – – – – – – – – – – – – – – – – – – – – – – – – – –
3 Clean and Jerks

### Power Snatch Movement Prep

3 High Hang Jumps (Straight Arms, No Shrug)
3 High Hang Jump Shrugs
– – – – – – – – – – – – – – – – – – – – – – – – – – –
3 High Hang Power Snatches
3 Hang Power Snatches
– – – – – – – – – – – – – – – – – – – – – – – – – – –
5 Power Snatches

### Movement Prep

5 Pausing PVC Overhead Squats
– – – – – – – – – – – – – – – – – – – – – – – – – – –
5 Pausing Barbell Overhead Squats
– – – – – – – – – – – – – – – – – – – – – – – – – – –
5 Overhead Squats
– – – – – – – – – – – – – – – – – – – – – – – – – – –
Build to Lighter Weight

## 1 Round

3 Power Snatches
3 Overhead Squats
3 Power Clean and Jerks
10 Double Unders or Single Unders

– – – – – – – – – – – – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – – – – – – – – – – – –

## 1 Round

1 Power Snatch
2 Overhead Squats
3 Power Clean and Jerks
10 Double Unders or Single Unders

CategoryWOD