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Tuesday – 10/3/2017

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The Workout for Tuesday is:

 

WARM-UP

  • 200m Run
  • 5 Leg Swings
  • 5 Air Squats + 5 Jump Squats + 5 Broad Jumps
  • 5 Scap Pull-Ups + 5 Bar Kips
  • 5 Inchworm + Push-Up

 

WOD SPECIFIC

Snatch Technique

 

STRENGTH

(Performance)

Every 2 minutes, for 12 minutes (6 sets)

1 Hang Snatch (below knee) @ 90% or heavier than last week

(Fitness)

AMRAP x 10

  • Box Jump x 5
  • American KB Swing x 10
  • Wall Walk x 3
  • Rest as needed between rounds

 

CONDITIONING

AMRAP x 15 minutes

  • 50′ DB Farmers Carry (25′ out/back)(50/35)
  • 50 Double-Unders
  • 15 DB Push Press (50/35)

 

EXTRA CREDIT

-Mobility: Athlete Specific (10-15 minutes)

-Accessory: EMOM x 10

  • 10 Dbl KB Swings (55/35)

-Gymnastics: EMOM x 10

  • 100m Run (account for distance back to rings)
  • 3 Ring Muscle-Ups

*yes, perform both run and MU in the same minute.

-Gross Conditioning: AMRAP x 10

  • 7 Stone-Over-Shoulder (150/80)
  • 7 Cal Ski Erg
  • 7 Burpee Box Jump Overs (24/20″)