WOD 07/24/16

8 Minutes of Shoulder/Hip (Click links for details)

A1- WU- 200M Run @50% RPE (Sustainable Pace) +
200M Run @75-85% RPE (Moderately Hard Pace)
A2- NFT- 10 Each PVC Pass Throught
BTN Snatch Press
Snatch Balance
OHS
BTN Snatch Grip Sots Press
OH Duck Walk 10 paces fwd/bkwd
Power Snatch

B- Power Snatch + OHS (Tempo:21X1)- 12 Minutes Build Up Heavy But No Misses

C1- Event 1- The Buy In (Practice!!) Powered By Leathernecks Tattoo:
3 Rounds of:
1 Minute Max Reps Power Snatch- Rd1=60%, Rd2=70%, Rd3=80% Of Above @90% Hard Pace(Not Sustainable);
5 Minutes Rest Between Rounds of Athletes Choice Active Recovery

C2- 3 Rounds of:
1 Minute Max Reps of: OHS (@Tempo:20X1-2)- Rd1=60%, Rd2=70%, Rd3=80% Of Above @90% Hard Pace (Not Sustainable);
5 Minutes Rest Between Rounds of Athletes Choice Active Recovery

Notes: Do not drop. Scale weight down only. You are working on barbell cycling, try to keep your hands  on the bar at all times. Be as consistent as possible each round. For OHS any method of getting the bar Over Head is acceptable/ The sets do not have to be unbroken; the bar can be rested in the Over Head position or across the shoulders/Score= Total # of reps completed Each Round