WOD Wed Sept 28

Strength/Skill

Weightlifting Stream

Power Snatch + Full Snatch

8 x 1 + 1 - build to heavy

 - from floor, snappy, catch as high as possible, you get lower as the weight gets higher

 - pause in receiving position/bottom before standing

Strength & Structural Balance

Back Squats - 8 x 3 building to a heavy-ish  load (max 85%)

 - focus on controlled descent, fast ascent

 - no bounce, squeeze butt at top for 3s

Work

10-9-8-7-6-5-4-3-2-1
Hang power cleans @ 95/135
Sit-ups

1-2-3-4-5-6-7-8-9-10
Thrusters @ 95/135
T2B

Row / Bike 25 Calories

 - start with either couplet, buy-out of bike or row (first come first serve)