WOD NOTES
Developing technical olympic lifts followed by some UB gymnastics and fast rowing.
Keep your stroke smooth and keep the length long within your mobility.
You will have two scores for each piece today:
example 12 push ups / 1:35 @27SPM
Fitness
15 minutes
Developing snatch technique
3 sets
AMRAP UB Push ups + 500 m row AFAP
Rest 1:1
Performance
15 minutes
Snatch complex:
Snatch DL + hang snatch
3 sets
AMRAP UB HSPU + 500 m row AFAP
Rest 1:1
Sport
BTN Push press
Work up to 5 RM
Then… 3 x 8 @90% of 5 RM
HBBS
Work up to 8 RM
Then… 3 x 8 @90% of 8 RM
Strict press in split stance (earthquake)
5 x 5
Hold each rep for 3 seconds in lock out
