Tuesday, May 7 WOD

Specific Warm-Up: Bergener Warm-Up

  • 3 Down-Ups
  • 3 Elbows High and Outside
  • 3 Muscle Snatches
  • 3 Snatch Land
  • 3 Snatch Drop
  • 3 Hang Power Snatch

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

WOD: For maximum effort…

  • Hang Power Snatch – 60% x 3, 70% x 3, 75% x 3
  • Hang Power Clean – 60% x 3, 70% x 3, 75% x 3

Cash-Out: Shuttle Run Tabata, sort of…

  • 15 yard sprint touching cones at either end of the gym
  • At the call of “Rest”, stop in your tracts
  • Your score is the total number of completed lengths of the gym

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