*1st Annual CVCF Team Intramural Open HERE

WOD:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets:

4 x Snatch Pull w/Pause + 1 Halting Hi-Hang Squat Snatch

Use this as warm-up. Keep the weights light and focus on your position. Pause for 1-2 seconds at the top of the Pull and in the  bottom of the dip for the Hi-Hang Squat Snatch.

1b) 6:00 – 16:00 – Every 1:00 x 10 sets:

2 Snatch Pull w/Pause +

1 Snatch w/Pause in Catch

Reset on the floor between each rep. Build as heavy as deemed fit.

1c) 17:00 – 22:00 – Every 30 seconds x 10 sets:

1 Snatch Pull +

1 Hi-Hang Power Snatch +

1 Hi-Hang Squat Snatch

Pick a fixed weight that you can maintain for all 10 sets.

2) 3 rounds for Max Reps:

40 seconds D-Ball Over the Shoulder 100/70

20 seconds Rest

40 seconds Single Arm Dumbbell Push Press 50/35

20 seconds Rest

40 seconds Dumbbell Front Rack Box Step-ups 50/35 @ 24/20

20 seconds Rest

For the Single Arm Dumbbell Push Press switch sides after 20 seconds. Front Rack Box Step-ups are with a Dumbbell in each hand.

Extra Work:

3) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

4) D-Ball Bear Carry: 400m

Keep track of time and attempts to complete.

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