August 13 2021

Aug 12

Written By Guest User

Warm Up:

1 Min Bike/Row

10 PVC Pass Throughs

15 Sec Dead Hang/15 Sec Active Hang

5 behind the neck snatch strict press

5 overhead squats

WOD:

Snatch Balance + Overhead Squat Waves

1+3 @ 72%

1+2 @ 77%

1+1 @ 82%

**Use your Snatch 1RM if you don’t have a Snatch Balance 1RM

METCON:

2 x Each for Time

15/12 Calorie Bike

15 Power Clean & Jerks

30 Air Squats

1 MIn rest

9/7 Calorie Bike

9 Power Snatches

18 Air Squats

2 Min Rest Between Sets

L3 - 95/65

L2 - 75/55

L1 - 45/35

At Home Crew

10 Min OTM

5 BackPack Overhead Squats

METCON

2x Each for Time

300M Run

15 BackPack Clean and Jerks

30 Air Squats

1 Min Rest

150M Run

9 BackPack Snatches

18 Air Squats

2 Min rest Between Sets

Guest User

August 16 2021