13th August 2019

WOD WOD, August 14, 2019

Hump Day buddy Play

Warm-up
A) 2 Sets of :

10 x Cat-Cow
10 x Rocking Adductor
10 x Wrist Planches
10 x T spine rotations
10 x Lat Pulses
10 x Quadruped scap push-ups

B) Power Snatch Tech

Hang Snatch (Weight)
E2M x 6 Sets:

3 x Snatch Pull
2 x Power Snatch
1 x Hang Snatch

*Build to 80-85 % P/ Snatch

Metcon (AMRAP – Rounds and Reps)
Team Chipper

15 Minute AMRAP

9 x Rope Climbs
18 x Power Snatch (must be sets of 3 each)
27 x Kipping HSPU (must be sets of 3 each)

RX : 50/35kg
RX PLUS : 60 / 40kg

OPTIONS:
Rope : AHAP / Floor Pulls ( 3:1)
P / snatch : Reduce Load
HSPU : Ab mat / Open standard / Push Ups

COOL DOWN
Any remaining time in session: Stretch with mates

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