WOD | 20.05.2017

AFAP (As Fast As possible)
3 rounds of
800m Run
30 Kettlebell Swings 24/16kg
30 Pull Ups
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OlyWOD

Warm up (12 minutes)
2 sets Overhead Squat complex
5 reps at “normal” speed
5 reps in slomo
5 reps with bounce in bottom
*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 (18 minutes)
5 reps each movement | All from ground
1. Snatch Grip Deadlift Pause 3″sec at Knees
2. Snatch Pulls*
3. Muscle Snatch*
4. Power Snatch*
5. Deep Power Snatch*
6. Squat Snatch*
*Must be TnG

E2MO2M (Every 2 Minutes On the 2 Minutes)
6 times
1 Hang Power Snatch
2 Overhead Squats
1 Hang Squat Snatch
2 Overhead Squats
1 Squat Snatch
*As heavy as you can