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