Wednesday Sept 21

(5:00) Warm Up OHS and SNATCH

(20:00 RUNNING CLOCK)

Overhead Squat (USE THIS AS A SHOULDER WARM UP FOR SNATCH)

Every 1:30, perform a set (4:30) (3 sets)

1×5 @ 55%

1×5 @ 64%

1×4 @ 67%

4:30 – 8:00 MARK — REST & PREP FOR SNATCH

Then,

SNATCH Every 2:00 for 12:00 (6 sets)

2×3 @ 67%

2×2 @ 70%

2×1 @ 74%

METCON: (15:00)

AMRAP 15:

200 M Run

20 Russian KB Swings (RX: 50/35) (Adv: 70/53)

50′ Overhead Single Arm DB Walking Lunge (50/35) (Scale: A) Hold DB @ Chest — B) Bodyweight — C) 12 Box Step up – 6 ea)

*Alternate arms @ every round or every 25′

OPTIONAL WORK:

3 rounds:

:40 front plank

24 Side Laying Oblique Crunch (12 ea side)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD