Strength
Hang Power Snatch
Hang Power Snatch Video
5 sets of 2. Rest for 3 minutes between sets. Increase weight.
WOD
3 Rounds for time. Rest 3 minutes between Round
- 20 Burpies
- 200 m Sprint
- 20 Burpies
Scaled
- 10 Burpies
- 100m Sprint
- 10 Burpies
Notes:
If you cannot do a Hang Power Snatch, work on your flexibility. Use the PVC pipe to practice the motion. Move up to the light bar if you can.
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