Monday
March 28, 2022Uncategorized
Beast River Fitness – WOD
Snatch Complex (1-1-1 / 1-1-1)
2 Power Snatch + 1 OHS
Every :90 (9min)
-Get 3 @ 80% – (8/10 Heavy)
%’s: 65.70.75 / 80.80.80
– Hook Grip
– Control the bar off the ground passed the knees.
– Elbow Lockouts.
– Control OHS
Metcon (AMRAP – Reps)
EMOM x 4 Rounds
m1: Ring Rows
m2: OH Lunges (75/55, 45/35)
m3: HR Push-ups
Score is total reps.
Leave :10-:15 to transition
Lunges can be backward or forward.
Look to focus on stability overhead with fully locked elbows for the lunges.