WOD @THEBOX - 17. September

REGULAR

WU:

3 Rounds:

10 Shoulder openers

10 Kong squats w. Barbell

10 Shoulder press 

10 High jumps w. Barbell

A:

High Hang Snatch

Work up to a 3 RM

B:

30-20-10

Burpee Box jumpovers

Thrusters

First Round 40/30

Second Round 55/40

Third Round 65/ 45

ACCESSORY

3 Rounds

20 alt. V-Ups

15sec Hollow Hold

10 Hollow Rocks

WEIGHTLIFTING

WU:

2 Rounds

10 Cal on any machine

5 Muscle Snatch

5 Snatch Pull

5 Power Snatch

5 Full Snatch

A:

Snatch

Work up to 70% of your 1RM

Then Perform

5x 1 (2sec pause lift off / 2sec pause hang position / 2sec pause bottom position)

B:

Heavy Snatch Pulls

4x3 @100-105% of your 1RM