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WOD September 21, 2017 (Thursday)

Skill Work: Weighted Pull-ups
EMOM 4 mins 5 weighted pull ups

 

Weightlifting: Hang Snatch
EMOM 10 Mins, 1 hang squat snatch from any position (high, low or mid thigh), work at a weight that you can maintain technique all the way through, 70% of your 1 rm snatch is a good load

 

WOD: (For Time)
75 Russian Kettle Bell Swings 32/24 Kg **
800 Meter Run
75 Russian Kettle Bell Swings

** Rx+: American Kettle Bell Swings

Cap: 20 mins

This work out is going to really load your hamstrings and test your ability to efficiently pop your hips and engage your posterior chain.

The Rx+ option will surely tax your shoulders as well as your hamstrings.

 

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