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Monday 10/30 WoD

29
Oct

Monday 10/30 WoD

SKILL/STRENGTH

FITNESS & PERFORMANCE
Pause Clean + Hang Clean
Part 1) 1-1-1-1
– Build over the first four sets to a challenging but not quite maximal weight.

Part 2) 3×1
– Use 90-95% of that weight for the remaining three sets.

*Notes:
– Both the pause and the hang are directly above the knee cap
– Must keep hands on the bar for the duration of the set

TIMECAP: 20:00

 

WOD

FITNESS
Every 6:00 x 3:
15/10 Calories Assault Bike or Row
8 Power Snatch, 115#/75#
15/10 Calories Assault Bike or Row

*SCALING GUIDE:
– Assault Bike/Row: AB is preferable if available
– Power Snatch: Athlete should be completing unbroken, touch-and-go sets. Scale load accordingly. Scale movement to hang power snatch or dumbbell power snatch (12 reps, alternating arms each rep.)

PERFORMANCE
Every 6:00 x 3:
15/10 Calories Assault Bike or Row
5/3 Bar Muscle Ups
8 Power Snatch, 135#/95#
15/10 Calories Assault Bike or Row

*SCALING GUIDE:
– Assault Bike/Row: AB is preferable if available
– Power Snatch: Athlete should be completing unbroken, touch-and-go sets. Scale load accordingly. Scale movement to hang power snatch or dumbbell power snatch (12 reps, alternating arms each rep.)

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