Saturday Sept 8th

Wods:

Barbell: A) Squat snatch On the Minute x 3: 3 Position Squat snatch @ 60% (High hang (hip), above knee, ground) On the Minute x 3: 2 Position Squat snatch 65% (above knee, ground) On the Minute x 6 mins: 1 Squat snatch add weight each set B) Pausing Split Jerk 6 Sets of 2 reps: Pause for a full 1 second in dip, and catch C) Pausing Front Squat 6 Sets of 2 reps @ 13x1 (Pause for a full 3 seconds in bottom of squat) Endurance: “The Bandit” 9 rounds for time 12 shoulder to overhead 75/55 9 Cals Air Bike 6 burpees 3 tire flips 100 m run 


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