Monday 10/30/17 - On The Way Up

MAIN WOD
M-1: Pause Snatch + Hang Snatch
1-1-1-1, 3x1 *Both the pause and the hang are directly above the knee cap *The pause occurs on the way up
*Build over the first four sets to a challenging but not quite maximal weight *Use 90-95% of that weight for the remaining three sets
M-2: Every 7:00 x 3:
15/10 Calories Assault Bike or Row
8/6 Bar Muscle-Ups
8 Power Snatch, 125#/85#
15/10 Calories Assault Bike or Row
L2: Every 7:00 x 3:
15/10 Calories Assault Bike or Row
8/6 Jumping Bar Muscle-Ups or 16/12 C2B
8 Power Snatch, 95/65#
15/10 Calories Assault Bike or Row
L1: Every 7:00 x 3:
15/10 Calories Assault Bike or Row
8 Burpee Jumping Pull ups
8 Power Snatch, 65/45
15/10 Calories Assault Bike or Row
Extra Credit:
Split Jerk 3-3-3, 3x3
Notes: Build over the first three sets to a challenging but not quite maximal weight. Use 90-95% of that weight for the remaining three sets.
FITNESS
F-1: Pause Snatch + Hang Snatch
8x1 EMOM
F-2: Every 7:00 x 3:
15/10 Calories Assault Bike or Row
8/6 Bar Muscle-Ups or 8 Burpee jumping pull ups
8 Power Snatch,
15/10 Calories Assault Bike or Row
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