Monday

Beast River Fitness – WOD

Snatch Complex (1-1-1 / 1-1-1)

1 Snatch Pull + 1 High Hang Snatch + 1 OHS

– Hook Grip

– Control the bar off the ground passed the knees.

– Pull-under the Bar

– Elbow Lockouts.

– Control OHS

Metcon (AMRAP – Reps)

EMOM x 12min

m1: Overhead Bar Hold (:45s)

m2: Max KBS – Russian

m3: Max Sit-up

Score is total KBS and Sit-ups.

Subtract -10 reps if athlete cannot hold bar OH for full :45 seconds
Use 40-50% of 1 RM or 10-20# less than Snatch Complex.