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Thursday 10/19 WoD

18
Oct

Thursday 10/19 WoD

SKILL/STRENGTH

FITNESS
Pause Snatch + Hang Snatch
1-1-1, 4×1

TIMECAP: 20:00

  • Build over the first 3 sets to a challenging but technically sound weight.  Repeat for 4 more sets.


Notes:
– Both the pause and the hang are directly above the knee cap.
– The pause is a full three count
– Athletes must keep their hands on the bar for the duration of the set

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

TIMECAP: 20:00

  • Build over the first 3 sets to a challenging but technically sound weight.  Repeat for 4 more sets.


Notes:
– Both the pause and the hang are directly above the knee cap.
– The pause is a full three count
– Athletes must keep their hands on the bar for the duration of the set

WOD

FITNESS
Every 5:00 x 4:
200m Run
15 American Kettlebell Swings, 24kg/16kg, 18kg/12kg
10 Chest-to-Bar Pullups
200m Run

PERFORMANCE
Every 5:00 x 4:
200m Run
15 American Kettlebell Swings, 32kg/24kg
10 Chest-to-Bar Pullups
200m Run

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