WOD 04/04/16
8 Minutes Shoulder/OH/Hip (Click links for details)
A- WU- 800M Run @ 70-90% RPE +
3 RNFT of: 10 BTN Snatch Grip Press (45/35/15/PVC)
10 OHS
10 Snatch Balance
B- Snatch Balance + 2 Paused OHS (Tempo: 2/5/X/0-1) 15 Minutes To A Max For The Complex +
Without Pause- 1/1@95% + 1/1/1 @90%
C- 21/15/9 RFT of:
Burpee
USSR K.B. Swing (2/1.5 Pood or HBD)
400M Run
*D- T2B- NFT: 10/10/10/10/10 UB; Rest as needed
*= Complete as much as possible in time remaining.
i missed the tempo here and skipped the 5 sec hold at the bottom.
🙁
A) 1k Row + 3 RNFT of: 10 BTN Snatch Grip Press (45)/10 OHS/10 Snatch Balance
B) Snatch 1 every 0:30 for 10rds @60kg
C) PWSnatch+10 OHS @50/60/65kg
D) 5×10 UB T2B
E) 21-15-9 of : Burpee (6in tgt)/USA KBS (2 pood)/400M Run = 11:31
Nice little workout. Been a while since we’ve snatched heavy-ish, nice to get back to the strength work.