WOD – Wed, Sep 28
Warm-up
<p>3 Min Bike/Row/Run Overall Body Dynamic movements</p><p><b>1 set:</b><br />1:00 straight arm plank<br />1:00 single-unders<br />1:00 air squats<br /><br /><b>1 set:</b><br />:45 straight arm plank<br />:45 single-under hop side to side<br />:45 duck walks<br /><br /><b>1 set:</b><br />:30 straight arm plank<br />:30 single-leg single-unders<br />:30 candlesticks</p>
Warm-up
<h4>HANG POWER SNATCH PROGRESSION<br />3-5 reps Hang snatch pull<br />3-5 Hang muscle snatch<br />3-5 Hang power snatch</h4><p> </p>
Weightlifting
HANG POWER SNATCH (Weight)
<p>EMOM <strong>On an 8:00 clock:</strong><br />Build to a heavy 1-rep hang power snatch</p>
THRUSTER WARM-UP
<p><b>2 sets:</b><br />5 thrusters</p>
Metcon (Time)
<article><h3>RX<br /><strong>For time:</strong><br />100 alternating single-leg squats<br />50 thrusters (75/115 lb)<br />25 hang power snatches (75/115 lb)</h3><p>SCORE: TOTAL TIME</p></article><article><h3>INTERMEDIATE<br /><strong>For time:</strong><br />50 alternating single-leg squats<br />50 thrusters (75/115 lb)<br />25 hang power snatches (75/115 lb)</h3><p>SCORE: TOTAL TIME</p></article><article><h3>BEGINNER<br /><strong>For time:</strong><br />100 alternating back step lunges<br />50 thrusters (45/65 lb)<br />25 hang power snatches (45/65 lb)</h3></article>
Cool Down
<p>400m walk or slow Ride/Row<br /><b>2 sets:</b><br />:30 alternating scorpion stretch<br />:30 pigeon stretch/leg</p>
