WOD: Friday September 26th

MOBILITY:

  • Lats, T-spine, rotator cuff
OLY: Snatch 

EMOTM for 3 minutes:
  • 3 power snatch @50% of 1RM
  • 6 box jump over 30"
EMOTM for 3 minutes:
  • 2 power snatches @60% of 1RM
  • 6 box jump over 30"
EMOTM for 3 minutes:
  • 1 power snatch @70% of 1RM
  • 6 box jump over 30"
You will switch your weights immediately after your box jump overs at the end of 3 minutes and 6 minutes, no resting in between. This is a continuos 9 minute exercise. 

Then immediately after:
  • 3x max time handstand holds (or shoulder touches for more challenge) 
CONDITIONING:
Complete 5 rounds:
  • 12 toes to bar
  • 1 minute plank hold
If you drop within the minute while holding your plank, you must complete 12 sit-ups and then go back to finish the remainder of time left in plank. You will do this until you reach one full minute of plank hold.  Feel free to make it more challenging by adding weight to your plank. 

Your score = First - how many sit-ups you completed (you want a low number...like 0) Second - time completed.


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