WOD: 8.11.19

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES*
8 Push-ups
8 Front Rack Reverse Lunges (65/45)

*Every 2:00 including 3,2,1 go…perform 8 Hang Muscle Snatch (65/45)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES*
16 Push-ups
8 Front Rack Reverse Lunges (75/55)

*Every 2:00 including 3,2,1 go…perform 8 Hang Muscle Snatch (75/55)

Strength

Snatch Bear Complex (5×3)

5 SETS FOR LOAD
3 “Snatch” Bear Complex*

*1 “Snatch” Bear Complex is…
1 Power Snatch
1 OHS
1 Behind Neck Push Press
1 Hang Power Snatch
1 OHS

**Sets of 3 should be performed unbroken. Start light and build.