160610

https://instagram.com/p/BGcey0FnbEa/


WOD 160610:

BBG

Before beginning, run 1 Mile @ roughly 90% RPE, begin Snatch waves after resting for exactly 2:00 upon completion. Obviously, warm your Snatch up before you run.

0:00 1 Snatch @ 70%
1:00 2 Snatches @ 70%
2:00 3 Snatches @ 70%
Rest until 4:00 and load bar…
4:00 1 Snatch @ 80%
5:00 2 Snatches @ 80%
6:00 3 Snatches @ 80%
Rest until 8:00 and load bar…
8:00 1 Snatch @ 90%
9:00 2 Snatches @ 90%
10:00 3 Snatches @ 90%

Note total number of makes/misses.

Skill/Strength

1a) 4X10 Weighted Hip Extension – heaviest possible with perfectly straight body, rest 2:00

1b) 4X20 Weighted Hollow Rocks DEMO VIDEO – heaviest possible with perfect position, rest 2:00

Conditioning

3 rounds for time of:

3 Strict Muscle-Ups
6 Shoulder to Overhead 225/155#
9 Muscle-Ups (yes, Kipping)
12 Front Squats 225/155#