Wednesday – 220511

Wednesday – 220511

SWOD

Every 2 minutes for 8 sets, complete:

Sets 1-5
Hang Snatch (mid-thigh) x 3 reps @ 65% x 2 sets, 70% x 3 sets

Sets 6-8
Snatch Grip Deadlift on 2″ riser x 5 reps @ 80%, 85%, 90%

Note: All %’s based on 1RM Snatch

WOD

12-9-6-3 for time of (7 min cap):
Overhead Squat (135/95)
Box Jump (30″/24″)

FINISHER

3 sets of:
10 Weighted Hip Extensions

……….

BURN

4 rounds for time of:
30 Push Ups
20 Double DB Squats
10 Devil’s Press
– rest 3 minutes between rounds –

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WOD