Monday WOD 7-5-18
May 6th, 2018
Monday WOD 7-5-18
Conditioning
For Time:
21-15-9
Thrusters (115/80)
Chest to Bar Pull-Ups
+ Optional Extra’s in Open Gym.
1. Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low Hang Squat Snatch
Squat Snatch
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the Deadlift. Drop bar after low hang squat snatch.
2. Squat Snatch
On the Minute x 9:
1 Squat Snatch
Minute 1 – 77%
Minute 2 – 80%
Minute 3 – 83%
Repeat this cycle (2) additional times.
3. Back Squat
10 Reps @ 74%
8 Reps @ 79%
6 Reps @ 83%
4 Reps @ 87%
2 Reps @ 92%
Rest 2:00 between sets.
Thank You: http://comptrain.co/individuals/home/
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