23rd April 2019
WOD WOD, April 24, 2019
Barbell Mania
Warm-up
Metcon (Weight)
Power Snatch complex:
Every 3mins for 6 sets
5sec Snatch deadlift to power position +
Power snatch +
Hang power snatch (2sec pause at knee)
*increase weight each round upto heavy set
*reset for the power snatch (not TnG)
Metcon (Time)
For time
15 Power snatch
30 Power clean
15 Power snatch
15 Power snatch
30 Power clean
15 Power snatch
*EMOM – 2 burpees over bar
Cap: 10min
Rx 42.5/30
OPTIONS:
Reduce load
If cannot PS: Sn high pull
Barbell warm ups (on coaches call)
High pull from power pos, knee, floor
Muscle snatch from power pos, knee, floor
Power snatch from power pos, knee, floor
Power snatch complex x2