*Week 2 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM

**Fitness Athletes, going forward to the end of the year we’ll be focusing on building some Aerobic Capacity on Tuesday’s with some Mono-Structural conditioning intervals. This is a great opportunity to work on building conditioning capacity, giving your body/joints an easier day, and really learning pacing and what your capacity is on the machines.

WOD:

1a) 0:00 – 3:00 – Every 30 seconds x 6 sets:

Snatch Pull w/Pause @ Top +

Hi-Hang Muscle Snatch +

Snatch Balance

Work light and focus on quality of movement and positions.

1b) 3:00 – 6:00 – Every 30 seconds x 6 sets:

Snatch Pull w/Pause @ Top +

Hi-Hang Power Snatch +

Low Hang Snatch

Again keep loads light and use this as extended warm-up and an opportunity to work on positioning.

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

Snatch Pull w/Pause @ Top +

Hi-Hang Snatch w/Pause in Catch 

Build loading as deemed fit from Part B. Hold the bottom of the Squat position for a couple of seconds.

1d) 17:00 – 21:00 – 4 minute AMRAP:

20 Double-unders

1 Snatch @ 70-80%

Finish with a little battery work here. Make sure the loading is tough and challenging, but something you can work through for multiple reps.

2) 3 sets of – 3 minute AMRAP – 1 minute Rest:

15 Toes-to-bar

20 Wall Balls 20/14

Max Dumbbell Devils Press 35/25

Scale as needed. Get as many Devil’s Press as possible after completing the Gymnastics and Wall Balls.

Extra Work:

3) 14 minute EMOTM:

Odd – 10-20 Ring Swings

Even – 2-3 Seated Muscle-up Transitions

Pick reps you can maintain for all sets. Use a band as needed for Muscle-up Transitions.

4) Seated Snatch Grip Strict Press: 5 sets of 5 Reps + 30 second Overhead Hold

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

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