New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| - Dynamic stretching followed by | ||
| 5 Rounds - | ||
| Cindy - |
| Snatch Grip Push Press - Behind the neck - 5x3 | ||
| ------ - | ||
| Power snatch - 3x3 ^ | ||
| ------ - | ||
| Snatch - Combination - Lift on every 2mins - 10 rounds | ||
| - ( 1x snatch + 1x high hang snatch) build to a challenging set - if you fail drop back to a manageable load and hold across. |
| Every Minute on the Minute - 6 mins | ||
| Chest to bar - 6reps chest to bar pull ups | ||
| Ground to overhead - 4 reps - 70kg/55kg | ||
| ------ - | ||
| Rest - 20mins | ||
| ------ - | ||
| - Open WOD - 14.4 | ||
| - Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row - 50 toes-to-bars - 40 wall-ball shots, 9kg to 10-foot target - 30 cleans, 61kg. - 20 muscle-ups |