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Monday 10/23 WoD

22
Oct

Monday 10/23 WoD

SKILL/STRENGTH

FITNESS
Pause Snatch + Hang Snatch
8×1, use 95% of last week’s top working weight

*Notes
– Both the pause and the hang are directly above the knee cap (the pause occurs on the way up, not from the hang. )
– The pause is a full three count.
– If the athlete missed this exercise last week (Day 4), have them perform that here instead.

**TIMECAP: 20:00

PERFORMANCE:
Pause Snatch + Hang Snatch
1-1-1, 4×1

*Notes
– Both the pause and the hang are directly above the knee cap
– The pause is a full three count.
– You must keep your hands on the bar for the duration of the set
– Build over the first three a sets to challenging but technically sound weight. Repeat for four more sets.

WOD

FITNESS
AMRAP 10:
6 Toe to Bar
12 Hang Squat Cleans, 115#/75# (Masters = 95#/65#)

SCALING GUIDE
Hang Squat Clean:
– Athlete should be able to complete each round in no more than three sets with short rests.
– Scale load accordingly.
– Scale movement to dumbbell hang squat clean or dumbbell hang power clean.

PERFORMANCE
AMRAP 10:
3 Muscle Ups (Athletes Choice of Bar or Rings)
12 Hang Squat Cleans, 135#/95#

SCALING GUIDE
Hang Squat Clean:
– Athlete should be able to complete each round in no more than three sets with short rests.
– Scale load accordingly.
– Scale movement to dumbbell hang squat clean or dumbbell hang power clean.

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