WOD

19 September 2018

 Onsdag

A) Squat Snatch
Build up to a daily 4RM 

B) Snatch & Burpees
EMOM 7
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch 
1 Overhead Squat
3-6 Lateral Burpees

C) WOD
4 rounds for time (Timecap: 11 min)

Rx
60 Double Unders
15 Wallballs 9/6kg
12 Chest to Bar Pullups

Md
30 Double Unders / 120 Single Unders
15 Wallballs 9/6kg
12 Pullups

Lt
60 Single Unders
15 Wallballs 6/4kg
12 Jumping Pullups

Extra Credits
i) Power Clean + Squat Clean from Blocks
6 x 1 complex 85% of 1RM Power Clean

ii) Conditioning
2 rounds for time
2km Run
2km Row