*1st Annual CVCF Team Intramural Open HERE

WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets:

3 Hang Snatch High-Pull

Start around 50% of your 1RM. Focus for this is positioning work. One of the single biggest faults we see with people Snatching is lack of elbow/arm engagement to keep the bar close as they transition into the pull under the bar. Use this to warm-up and get some positioning engrained.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 

1 Hang Muscle Snatch +

1 Snatch Balance +

1 Overhead Squat

Continue to build loading from Part A. Reset on the floor between reps.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets:

1 Hang Snatch

Continue to build loading from Part B.

2) 9 minute Up Ladder:

3 Push-ups

3 Deadlifts 135/95

Workout goes 3+3, 6+6, 9+9 and so on until 9 minutes is up.

Extra Work:

3) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk.

4) Reverse Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as able to move unbroken.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE