Sunday, April 27, 2014

Monday - WOD 106 - 2 By 2



Warm up
5 of each of the following with an empty bar
Hang High Pull (Snatch Grip)
Hang Muscle Snatch
Behind the head Snatch grip push press
Snatch Drop
Snatch Balance

Strength
Hang Snatch 3 Sets of 5 @ 60% (elite lifters should be hitting full depth)
Power Jerk From Rack 3 Sets of 5@60%

WOD
2 rounds of the following
As many reps as possible
2 min Row (calories)
2 min single Arm KB snatch 52/35
2 min abmat situps

*2 min rest between round 1 and 2
*record the score for each round

OT:
3 sets of 5 Negative Pullups (L-sit for advanced)

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