09 Sept 2018 – WOD

WORKOUT OF THE DAY

Specialist Sunday

A) Weightlifting: Snatch

A1) Snatch balance: 5 x 3
* Perform a set every 2 minutes

A2) High hang snatch + hang snatch + snatch: 5 x 1
* Perform a set every 2 minutes

A3) Segmented snatch deadlift: 5 x 3
* Perform a set every 2 minutes

Engine Work

A) Conditioning

4 x 4 minutes on : 4 minutes off

500m Row
10 Burpee box jump overs (24/20 in)
In remaining time:
AMRAP dumbbell snatch

Women's Only

A) Gymnastics Skill Work: Toes to bar

B) Snatch grip RDL
4 x 8
* 2 minute rest between sets

C) Gymnastics Strength
Every minute for 10 minutes:
Minute 1: 3-5 chin ups / negative chin ups
Minute 2: 1-3 wall walks

D) Accessory
12 minutes for quality:
10 seated arnold press
10 bentover barbell rows
10/10 skater squats