Wednesday, September 14th WOD

Warm up:  Partner bike, banded work

-Burgener warm up

BB work: Snatch High-Pull + Power Snatch + Hang Snatch (knee)

-1+1+1 at 85, 90 and 95% of Power snatch

Halting Snatch Deadlift (upper thigh)

5 at 85, 90 and 95% of 1RM snatch

Conditioning:  3 rounds

-400m run

-25 Wall balls

-Beginner athletes will perform 4 rounds

-200m run + 12 Wall balls

Accessory work:  Straight leg deadlift

3x5 at light to moderate weight

Nick ProhaskaComment