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WOD

WOD

By Coach Lunney | In WOD's | on December 1, 2017

** TEAM WOD Tomorrow @ 9 AM!

**  Additional Comp Programming will start Monday!!

COMPETITOR

8-6-4-2
1 Power Snatch
1 Hang Squat Snatch
1 OH Squat
*Load increases each round

Men: 95-135-155-185
Women: 65-95-115-125

RXD

8-6-4-2
1 Power Snatch
1 Hang Squat Snatch
1 OH Squat
*Load increases each round

Men: 65-95-135-155
Women: 45-65-95-115

FITNESS

8-6-4-2
1 Power Snatch
1 Hang Squat Snatch
1 OH Squat
*Load increases each round

The workout will begin in a slightly more metabolic state as your athletes should be able to complete the 1-1-1 most likely unbroken within each “rep” for the first two rounds of 8 and 6. As the workout progresses to heavier weights, it will become less of a lung burn and more of a technical/strength one for the last two rounds of 4 and 2. The barbell complex does not need to be done unbroken, as anyone can put the barbell down any time during the workout, even though athletes should not have to put the bar down very much at the get-go. The most advantageous time to put the barbell down would be after the Power Snatch or OH Squat and NOT the Hang Squat Snatch, since the starting position of the OHS is the ending position of the movement prior.

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