WOD – 26. September 2018

Train FTW

Warm-up
3:00 Row, bike, run, or jump rope easy

Joint prep Routine

Skill
Power Snatch Progression
3 Lands
3 Lands with bar overhead
3 Behind the neck push jerk
3 High hang power snatch
3 Hang power snatch
5 Power snatch
5 Power snatch with an empty barbell

Power Clean Progression
5 Hang power clean
5 Power clean

Thruster Progression
*With an empty barbell or add (95lbs/65lbs)
5 Front Squat
5 Push Press
5 Thruster

Build-up
2 Rounds, increasing load each round up to workout weight.
3 Power snatch
3 Thrusters
3 Power cleans

Metcon (Time)
For time:
9 Power snatch
15 Thrusters
21 Power Cleans

2:00 Rest

21 Power cleans
15 Thrusters
9 Power snatch

135lb / 95lbs

Accessory
30-50 Renegade rows

Leave a Reply