The workout for 9/12/16 is...                                      

  • By Leslie Friedman
  • 12 Sep, 2016

Check our daily Facebook post to see today's WOD always posted at 4:45am 

The workout for 9/12 is...

Every 45s for 8 Rounds: 1 High Hang Snatch + 1 Hang Snatch (power or squat). Just like last week's Clean + Push Press complex, this is not intended to be heavy, but rather quick and technique-focused. Use same working weight across all 8 sets. Suggested weight is 60% of 1RM Snatch

13 minute AMRAP:
- 15 Overhead Squats @ 50% of Snatch 1RM
- 40 Double Unders (1 minute practice)
- 7 HSPU (mod: piked or 3 reps 6-8 second negatives if able to keep good tripod position)

Mobility: Lying with a foam roll going down the length of your back, let elbows and arms open to release chest/thoracic. Hold 2 minutes

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