29th November 2018
WOD WOD, November 30, 2018
Snatches n Six Packs
3 Pos power Snatch (Weight)
Above knee
Below knee
Floor
Below knee
Floor
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10
16 x Ab mat Sit ups
14 x Box Jumps 24/20"
12 x KB or DB Deadlifts 20/12kg
10 x KB or DB Reverse lunges
8 x KB or DB Push Press
RX PLUS : 24/16kg – May need to use dumbells
Build to a challenging load for the 3 position P/snatch
Only move up in weight if hitting clean / crisp / successful reps
No more then 6-7 sets required