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Workout Of The Day – Thursday 1/3/2019

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WOD

Strength
Work to heavy single Snatch

Metcon
4min AMRAP
10/8 cal bike
8 DL 225/185

2min rest

4mins AMRAP
10/8 Cal Bike
HandStand Walk 25ft / Bear Crawl 50ft


OLYMPIC LIFTING

Part1:
Hip Snatch
3 x2@50% (1RM SN)
3 x1@60%
3 x1@65%
3 x4@70%

Part2:
Snatch Push Press + Snatch Balance + OHS
2+2+2 x2@50% (1RM SN)
2+2+2 x1@60%
2+2+2 x1@65%
2+2+2 x3@70%

Part3:
Snatch Push Press
3 x3@80% (1RM SN)
3 x1@90%
3 x1@95%
3 x1@100%