Fri, 09/07/2018

September 6, 2018




3-Position Power Snatch
Build to a Heavy Complex

“Daily Dozen”
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups


Hang Power Snatch
Jumping Bar MU or Pullups

12 Burpees
9 Hang Muscle Snatch
6 Ring Rows




With a combination of strength, skill, and conditioning, today is a great day to play to your strengths.

Every athlete will likely have a movement that is better for them than the others. For athletes who are great on a barbell, but struggle with gymnastics and conditioning, the barbell is likely the place to push, pacing out the burpees and gymnastic movement as necessary. For athletes who excel more in gymnastics, it will likely be beneficial to pace the barbell in order to hammer the muscle-ups or pull-ups. For those athletes who excel at all three movements, it is all about finding a sustainable breakup strategy that allows them to move for all 12 minutes. Slow is smooth, smooth is fast.



OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


Hang Power Snatch
On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM.


4 Rounds:
500 Meter Row at 2k Pace
21 GHD Sit-ups
Rest 1:30 Between Rounds



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