Thursday 9/29/2016

A.  Metcon  

On a 19 minute running clock, perform the following two workouts:

WOD 3, Part A- BEFORE AMRAP: Minute 0:00 to 5:00 – Find your 1RM Snatch

WOD 4 – Minute 5:00 to 14:00 - 9min ascending AMRAP ladder of:

·      3 Power Snatches

·      3 Box Jumps

·      6 Power Snatches

·      6 Box Jumps

·      9 Power Snatches

·      9 Box Jumps

·      etc… Increasing each round by 3 reps on each movement

WOD 3, Part B – AFTER AMRAP: Minute 14:00 to 19:00 – Find your 1RM Snatch

B.  Olympic Lifting

Posted on www.hypeweightlifting.com 

C.  Mobility  

45 minutes