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