*1st Annual CVCF Team Intramural Open HERE

WOD:

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

3 Hang Clean 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 Clean +

1 Front Squat +

1 Push Jerk

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

1c) 14:00 – 21:30 – Every 1:30 x 5 sets:

1 Hang Clean +

1 Split Jerk

Continue to build loading from Part B.

2) 2 rounds AQAP:

600m Run

30 Wall Balls 20/14

15 Alternating Dumbbell Snatch 50/35

Extra Work:

3) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

4) D-Ball Bear Hug Carry: 400m

Keep track of time and attempts to complete.

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