14th July 2019

WOD WOD, July 15, 2019

Naughty Nancy

Warm-up
Warm up Pt 1
AMRAP 6
Lat activation (5/5)
100m jog
10 Swings (Light)
3 Burpees

Warm up Pt 2
Barbell tech – Snatch / P/snatch

Snatch (Weight)
A) Every 30sec for 5mins , 1 rep @ 50%

Then, straight into

B) 7mins to work upto heavy single/1RM

Power Snatch (Weight)
Metcon (AMRAP – Reps)
Ascending AMRAP 9:

3-6-9-12….etc OHS
150m run

Rx 42.5/30

OPTIONS:

BB : Reduce Load
OHS Alternative – Front rack Lunge ( 2-4-6…. )

Scoring … Total OHS reps ( no score for runs )

COOL DOWN
Foam Roll T spine / Lats / Ant shoulder etc

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