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
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