WOD Tue Sep 3

Warm-up

3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold

Work

“Big Bird”

AMRAP 18:
20 Dumbbell Snatches @ 50/35
12/9 Calorie Bike
20 Single Dumbbell Box Step-Ups @ 24/20 (same weight as above)
9 Bar Muscle-ups / Chest-To-Bar Pull-ups

CompTrain

Block Snatch Pull
3 Sets of 3

Set 1: 60%
Set 2: 65%
Set 3: 70%

Block Snatch High Pull
3 Sets of 3

All Sets: 65%

Block Power Snatch
2 Reps On the Minute x 8 Minutes

Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%