September 9, 2016

A. Warm Up

12 minutes to complete: 
2 Minutes A/B
10 PVC Overhead Squat
10 PVC Passes
10 Lateral Lunges 
1 Minute Run (2 laps) 
10m Crab walk
10 Snatch Balances 
10 Snatch Deadlifts 
Row 2 Minutes 
10 Muscle Snatches 
10 Power snatches 
10 Drop Snatches 

Begin warming up snatches ~5 minutes  

B. Hang Power Snatch (4 x 1.1.1)

Rest 10s between singles. Start a new round every 3 minutes for 12. 
*Below the knee hang

C1. Snatch Grip Deadlift (3 x 3)

Pause 2 seconds above the knee. Rest 15s 

C2. Push Up (Varies)

Hand Release at the bottom
Full / Knee depending on individual 
4 seconds negative

RX+ 
12
Scaled 3x8 @ harder variation than last week
Start a new round every 3 minutes. Move with a purpose 

D1. Handstand Push Ups (AMRAP 45s)

Post best round total to wodify. In notes, post other round scores. 

D2. Weighted Front Plank (3 x 30-45s)

Place weight on lower back
Start a new round every 3 minutes 

E. Metcon (Calories)

8 minutes: 
First 50s of every minute, row or ride at easy pace, then last 10s it's an all out sprint. 
RX+ A/B 
RX Rower