Public Whiteboard

Components

Snatch Push Press + P ...

Hang Snatch

Snatch Pull

Metcon

Settings

WOD

Wednesday

AMRAP 8 Minutes
250m Row
10 Single Arm Kettlebell Step Back Lunges (light) (each side)
8 hanging scap retractions
6 kip to swing
4 strict pull ups

Snatch Push Press + Pause OHS + OHS

Snatch Push Press + Pause Overhead Squat + Overhead Squat
- 2 sets x 3+2+1 @ 70% 1 RM Snatch
- 2 sets x 2+1+1 @75% 1 RM Snatch
*. Rest 2 minutes between sets

Hang Snatch (2x3 @65%, 3x3 @70%)

- 2 sets @ 65% 1 RM Snatch
- 3 sets @70% 1 RM Snatch
* Rest 2 minutes between sets

Snatch Pull (3x3 @90%)

Metcon (3 Rounds for reps)

AMRAP 3 Minutes
Buy in: 50’ Double Kettlebell Front Rack Walking Lunge (53/35)
24 toes to bar
12 pull ups
-Rest 3:00 between sets-
AMRAP 3 Minutes
Buy in: 100’ Double Kettlebell Front Rack Walking Lunge (53/35)
16 toes to bar
8 pull ups
-Rest 3:00 between sets-
AMRAP 3 Minutes
Buy in: 150’ Double Kettlebell Front Rack Walking Lunge (53/35)
8 toes to bar
4 pull ups

Whiteboard:

Wednesday, January 06, 2021