Workout of the Day

Here’s our WOD for today.
Sunday
Warm-up
Snatch Technique
Close Grip Overhead Squat
3 Sets of 3

3 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance
Snatch (1 Rep)
Snatch Waves
On the Minute x 9:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: Rest
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: Rest
Minute 9: 1 Squat Snatch
Minute 10: 1 Squat Snatch
Minute 11: 1 Squat Snatch
Metcon (Time)
"FRANTASY LAND"
FOR TIME
21-15-9
Thrusters (95/65)
Pull-ups

Into...

15-12-9
Thrusters (115/75)
C2B

Into...

12-9-6
Thrusters (135/95)
BMU

(Score is Time)
Warm-up
Warm-up
AMRAP x 8 MINUTES
3/3 KB Windmills
5/5 KB Upright Row
5/5 KB Single Arm Shoulder Press
5/5 Staggered Stance Goblet Good Morning
Workout
"DOUBLE TROUBLE" (Time)
FOR TIME
50-40-30-20-10
Double Under
Toe to Bar

*Run 400m After Each Set

(Score is Time)
Optional Finisher
Metcon
3 SETS
Max Set Tempo Push-ups (1111)
Superset w/
Max Banded Tricep Extensions*

-Rest 1:30 b/t Sets-

*Attach light band to the rig and go for max set

(No Measure)
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