WOD | 06.05.2017

AFAP (As Fast As Possible)
3 rounds of
400m Run
30 V-ups
25 Chest 2 Bar Pull Ups
20 Handstand Push Ups

OlyWOD
Warm up (15 minutes)
2 sets Overhead Squat complex
5 reps at normal speed
5 reps in slomo
5 reps with bounce
*First set empty bar. Second set add 2x5kg

Snatch warm up (15 minutes)
5 reps each movement | All from High Hang
1. Bouncing Drill | 3 Bounces + 1 Snatch Pull
2. Bouncing Drill | 3 Bounces + 1 Muscle Snatch
3. Bouncing Drill | 3 Bounces + 1 Power Snatch
4. Bouncing Drill | 3 Bounces + 1 Deep Power Snatch
5. Overhead Squat
6. Bouncing Drill | 3 Bounces, 1 Squat Snatch

Starting position set up (20 minutes)
5 reps each movement | All from ground
1. Pause 3″sec at Knees
2. Snatch Pulls
3. Muscle Snatch
4. Power Snatch
5. Deep Power Snatch
6. Squat Snatch

EMOM (Every Minute On the Minute)
for 10′
0′-4′ | 6 Power Snatches
4′-7′ | 4 Deep Power Snatches
7′-10’| 2 Squat Snatches
*As heavy as you can but be comfortable