MONDAY, OCTOBER 1ST 2018

Home / WOD / MONDAY, OCTOBER 1ST 2018
Ryan Barlow | September 30, 2018 | no comments |

A) HANG POWER SNATCH EMOM (FOR WEIGHT)

3 Reps EMOM x 3min.
2 Reps EMOM x 3min.
1 Rep EMOM x 5min.

Start with something around 50-60% effort and build never you feel comfortable. Ideally, you would keep the same weight the 3s and 2s and then make bigger jumps on the singles at the end.

Today is a great day to focus on form, especially because it is from the hang and there is multiple reps. Be sure to keep your shoulder OVER the bar as you hinge forward int your hang position. You should feel tension on the hamstrings if you do it right.

B) METCON (FOR REPS)

15min. AMRAP:
15/12 Cal Row/Bike/Ski
5 Hang Power Cleans (155/115)
12 Toes-To-Bar

S1/MRx: HPC (135/85), sub Hanging Knee-Raises for TTB
S2/MS: HPC (95/65), sub V-Ups for TTB

Add comment

Leave a Reply

Your email address will not be published. Required fields are marked *

error: Content is protected !!