Wednesday

Beast River Fitness – WOD

Weightlifting

Snatch Complex – Pause + Power Snaatch (2-2-2-2-2-2-2)

Snatch Complex

1 Pause @ Knee + 1 Power Snatch

Every :90 x 7 RNDs (10:30)

– 2 Reps of the above complex

– Bar comes back to the floor after pause.
Focus: GRO (Good Reps Only)

– Shoulders raise with the hips

– All lockouts

– Use pads if need

– Can add 5# to last week if able to complete

Metcon

Metcon (Time)

“Leg’it”

2 RNDs

30 OHS

15 TTB

30 Box Jumps

95/75/65/45/35

Time cap: 12min
– Must be able to OHS weight for 15 reps minimum

– 2-3 sets on OHS

– Break TTB in manageable Sets