13. August 2021
Aug
13
WoD – 20210813
Warm-up
Warm-up
– 5 min on ergometer of choice (bike/ski/row)
– then –
3 rounds (stick/BB)
– 3 Snatch Deadlift
– 3 Snatch High Pull
– 3 Power Snatch
– 3 BTN Snatch Grip Push Jerk
– then –
3 rounds (stick/BB)
– 3 Snatch Deadlift
– 3 Snatch High Pull
– 3 Power Snatch
– 3 BTN Snatch Grip Push Jerk
Mobility
Strength
Paused Power Snatch (EMOM 10min)
Pause for 2 sec in catch position before standing up. Correct catch position during pause.
Start at ~50% of 1RM and build, but without failing reps!
Snatch Pull (4 sets of 3)
Performed at final weight of A.
Workout
Metcon (Time)
21-15-9
– Pull-Ups (any style)
– Power Snatch @ 30/40kg
– Pull-Ups (any style)
– Power Snatch @ 30/40kg
Scaling: Scale Pull-Ups to have at least 5 reps each set. Scale with banded PU, jumping PU, or Ring Rows.
Time Cap: 7 min
– 45 sec banded Lat Stretch e/s