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Tuesday 9/13 WoD

12
Sep

Tuesday 9/13 WoD

STRENGTH:
Hang Snatch 3-3-3, 3×3
(TIMECAP: 20:00)

Notes
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets.

CONDITIONING:
For Time:
9-6-3 Muscle-Up
Alternate With
3-6-9 Hang Squat Clean, 205#/145#
(TIMECAP: 12:00, TARGET INTENSITY: 9)

SCALING GUIDE
– Muscle-Up: Scale volume to the appropriate ability (ex: 5-4-3 or 3-2-1)
– – If MU cannot be performed, Banded MU Transition, 1:1 Ring Row with Sit Back/Dip/Pushup .
– Hang Squat Clean: Scale weight to be performed, at a minimum, singles with short breaks for the entire workout.

EXTRA WORK:
1) Behind-The-Neck Jerk 3-3-3, 3×3

Notes
– Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets.

2a) Hanging Leg Raises 3×5-10 (TEMPO: X131)
2b) Box Pike Walks 3×10 steps/each direction

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