
OBCF WoD 08.31.2016
Warm Up
Super Squat Opener x 1 min/side (https://youtu.be/JPtHI-osPwk?t=30s) | ||
Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) | ||
2 Rounds of Burgener Warm Up: | ||
* Focus on keeping the bar close. | ||
Down & Finish x 3 reps | ||
Elbows High & Outside x 3 reps | ||
Muscle Snatch x 3 reps | ||
Snatch Land @ 2″ & ride to the bottom | ||
Snatch Land @ 4″ & ride to the bottom | ||
Snatch Land @ 6″ & ride to the bottom | ||
Snatch Drops x 3 |
Strength/Skill
Snatch and Clean and Jerk Progression |
With a Running Clock |
EMOM x 6 – 1 Power Snatch @ 90% |
Rest 4 Min |
EMOM x 6 – 1 Clean and Jerks @ 90% |
Rest 4 Min |
At the 20 Min Mark |
Death By HSPU |
2016 08 30