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“HANG 10” WOD 2/13/20

0

WARM UP:

400 M. Row or Run

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

10 Snatch Extension

Then:

Mobility


WIN

SKILL:

EMOM 6

ODD: 1 Min. Weighted Plank

EVEN: 10 Weighed Push Ups

*Pick a weight that you can use for both.

LIFT:

Snatch Complex

(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Snatch 2 Sec. Hold at the bottom of the Squat)

3 @ 65%

3 @ 70%

3 @ 75

3 @ 80%

*Work on your barbell pathway. Focus on positioning

WOD:

“HANG 10”

3 Rounds

10 Hang Squat Snatch (95/65) (75/55)

500 M. Row

10 T2B


FIT

SKILL:

EMOM 6

ODD: 1 Min. Weighted Plank

EVEN: 10 Weighed Push Ups

*Pick a weight that you can use for both.

LIFT:

4 Sets

30 Sec. Weighted Wall Sit

6 Hurdle Jumps (24/20)

WOD:

3 Rounds

20 Alt. DB Snatch

500/400 M. Row

10 Knee Raises

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