WOD @THEBOX - 23. September

WEEKLY CHALLENGE

15min AMRAP

max. Reps HSPU

REGULAR

3 Rounds

50 Single Unders

5 Snatch DL

5 Snatch Pulls

5 Muscle Snatches

5 Power Snatch into OHS

A:

Snatch

l. Work up to moderate heavy 3 reps

ll. 6 x 3 reps

lll. Add weight; 3 x 2 reps

B:

For Time

30 C&J (60/40)

30 Snatches (60/40)

Every minute 4 Burpees o. Bar

Cap 20’

*Start with Burpees

ACCESSORY:

3 Rounds

8-12 Hammer Curls

8-10 One Arm High Pulls

METCON

WU:

3 Rounds

30 JJ

20 Dislocates

10 Squats

A:

6' EMOM

1) 6 Burpees

2) 9 Jumping Squats

3) 12 DB Row (moderate - heavy)

B:

30' AMRAP

100 DU / 200 SU

30 Sumo Deadlift High Pull (24/16)

20 Push Ups

10 KB Snatch (24/16)

5 Dips

C:

3 x 8-10 Plate Front Raises