WOD – Mon, Oct 24

Beast River Fitness – WOD

Oly (Weight)

Every :90 x 6 RNDs

1 Pause Snatch Grip Deadlift @ Hang (2sec)

 2 Hang Power Snatch
– Pause at hang position for 2 sec w/ focus on being over the bar Building based on technique and feel.

– Technique / over load

– Athletes can build across the sets as long as technique stays good.

CYCLE TEST (AMRAP – Rounds and Reps)

AMRAP 8min

36 DU

9 Power Snatches

6 Burpees Over Bar

S: 60 Singles / 55/45

X: 75/55
– Athletes should be expected to try to go unbroken throughout and push a fast pace

– The Snatches should be at a lighter weight and try to hold onto for most of the rounds

– If an athlete has to break more than once on the snatches they should scale the weight – Target Score: 4-6 Rounds

Extra Work

2 RNDs

5/5 Tall Kneeling Hip CARs + Quad

5 Slow tempo Lateral Lunges

rest 60s

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