wod
Warm-up
Hang Power Snatch (Weight)
4 sets of 2:
Hang Power snatch @ 80%
Hang Power snatch @ 80%
Met Con Mbah Xfit (Time)
4 rounds, with 1min rest between rounds:
10 lateral burpees over bar
10 Thrusters 20/30kg
10 Front Rack Stationary Lunge
10 lateral burpees over bar
10 lateral burpees over bar
10 Thrusters 20/30kg
10 Front Rack Stationary Lunge
10 lateral burpees over bar
ADV Option:
4 rounds, with 1min rest between rounds:
10 lateral burpees over bar
10 Thrusters 30/40kg
10 Overhead Stationary Lunge
5 bar muscle ups
The goal is to have consistent times across all 4 rounds!!
Accessory Work
Pause Hang Snatch High Pull
3, 3, 2, 2:
Pause 2 sec at top of knee
Guide between 80-90% clean
3, 3, 2, 2:
Pause 2 sec at top of knee
Guide between 80-90% clean
10 Scap Pull-ups
15 Banded Good Mornings
10 shoulder dislocators
into
PREP/SPEED
5-7mins
Snatch balance tech
Overhead squat tech