WOD @FITBULACH - 06. August

REGULAR

WU:

400m Run

Then 2 Rounds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Squat Snatch

A:

Snatch

Work up to 60% of your 1RM

Then:

10 x Every 30 sec  

1 Snatch 60% 

Reset 

8 x Every 30 sec 

1 Snatch 70% 

Reset 

6 x Every 30 sec 

1 Sntach 80%+ 

B:

12min AMRAP

12 KB Swings (24/16)

8 KB Snatch

4 Turkish Getups

WEIGHTLIFTING

WU:

2x 10 Cal on Ski/Row/Bike

Then 2 Rounds

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Squat Snatch

A:

Snatch with no jump, no contact 

6x2 @moderate weight

B:

Snatch Push Press + Pause Overhead Squat 

4x 5+2 @moderate – heavy weight

C:

Russian Twists - 3 x 30-40