WOD 15/1/16

Mobility Warm Up:


January Programming:



A) Deadlift 5×5 Weight from elements
B) Deadlift 5-5-5-5-5 add weight each set to failure
C) Hang Snatch 5x3x80%
D) Snatch 5x3x80%

Tech: A+B Snatch (power)
C+D: Snatch pull (3sec pause at the knee) 5x3x90% Snatch *use straps

For Time:
400 m run
20 Snatch
400 m run
20 Thrusters
400 m run

A) 20/15 kg bar-wall balls
B) 30/20kg
C) 42.5/30kg
D) 50/35 kg



Deadlift 3*4-8*80%

Snatch practice
MetCon: 13.1 OPEN
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35/30kg  Snatch, 30 reps
30 Burpees
60/35kg  Snatch, 30 reps
20 Burpees
75/45 kg  Snatch, 30 reps
10 burpees
95/55 kg  Snatch, as many reps as possible