*CVCF Intramural Team Open Score Submission HERE

WOD:

1a) 0:00 – 5:00 – Every 30 seconds x 10 sets:

Halting Snatch Pull +

Halting Muscle Clean +

Snatch Drop

Use this as warm-up and bar positioning work. Keep things light. Pause just below the knee for 1 second on each Halting Rep.

1b) 6:00 – 12:00 – Every 1:00 x 6 sets:

Halting Power Snatch +

Halting Snatch

Build loading as deemed fit. Pause just below the knee for 1 second on each rep.

1c) 12:00 – 18:00 – Every 1:00 x 6 sets:

Halting Snatch +

Snatch

Continue to build loading as deemed fit. Halt just below the knee for 1 second.

1d) 19:00 – 22:00 – 3 minutes Max Reps:

Snatch @ 70-80% of Today’s Heaviest Lift

Max reps at a fixed weight. Battery work to finish.

2) 5 rounds AQAP:

12 Pull-ups

1 Round of “DT” @ 115/75

1 round of “DT” is 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder-to-Overhead. Scale as needed.

Extra Work:

3) Side Blank Hold + Banded Row: 4 sets of 30 seconds/side

Rest 60 seconds between sets. Max reps during the 30 seconds, but with a focus on quality.

4) Bird Dog Bench Rows: 4 sets of 8/side

Rest 90-120 seconds between sets. Pause at the chest for 2 seconds each rep.

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