WOD 09/04/16

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

A1- WU- 200M Run @80% RPE
A2- 6 Rounds of:
100M Sprint @95% Hard Pace Not Sustainable; 2 Minutes Rest
A3- 2 RNFT of: 5 BTN Press (PVC)
5 OHS
5 Snatch Balance
5 Muscle Snatch
5 Hang Snatch (Pos 1)   -16 Minute Cap

B1- Bottoms Up 3 Position Snatch (Pos 3, Pos 2, Pos 1)- 4 Rounds of: 1 Every 2 Minutes @ 70% of 08/21/16
B2- Top Down 3 Position Snatch (Pos 1, Pos 2, Pos 3)- 4 Rounds of: 1 Every 2 Minutes @ 75% of 08/21/16   -18 Minute Cap

C- For Quality-
3 Each TGU (20/12Kg or HBD)
40 T2B (60 Hanging Knee Raises)
60 GHD Hip Extension
3 Each TGU
30 Calorie Bike or Row (Damper 4/2)
3 Each TGU @70-80% Sustainable Pace

Notes: This is for Quality not time, focus on mechanics and consistency. For TGU scale up or down, always begin with the K.B. in the non-dominant arm/For Bike (rower) maintain good core engagement and posture, avoid any unnecessary movement of the torso or head.