Friday, September 9, 2016

T2B, Snatch

WOD


Bar & Accessory
A) Hang Power Snatch, 1-1-1-1-1
B) Box Jump, 5-5-5-5-5
C) Mobility, 5x2 min

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Foundations
Partner WOD / 18 cap
500 Single-unders, 1 works
21 Synchronized Burpees
100 WBS, 1 works
15 Synchronized Burpees
50 Cal Row, 1 works
9 Synchronized Burpees


Conditioning 
For time / 15 cap
50 T2B | Masters: 40 T2B
5 Snatch 135/95 | 5 Snatch 115/75
40 GHD Hip Ext
4 Snatch
30 Sit ups
3 Snatch
20 Reverse Hypers
2 Snatch
10 Atomic Sit-ups, 45/25 | 35/15
1 Snatch


Competition 
For time / 15 cap
12-9-6-3 | Masters: 8-6-4-2
Hang Clean, 155/105 | Masters: 115/75
S2O, 155/105 | Masters: 115/75
Ring Muscle-up | Masters:  C2B


Kicker
-rest 1 minute after your workout
-then
Max UB Front Squats, 135/95/65




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