WOD 9/16

Performance – Week 3 of 8 Strength and Aerobic Base
Warm-up:
For Quality
3 Rounds
5 Wall Squats
5 Goblet Squats
10 Air Squats
10 YD DB Bear Crawl
*:03 Pause at the bottom of each squat rep

A1. Clean x2x5 at a challenging but technically sound weight  Rest :30
A2. Ground to Stand Rope Climbs x5x5 Rest :90

B.
5 Rounds
3 DL @ 70-80%
100 YD Farmers Walks
20 Double Unders

*DB Weight Recorded

Foundations
Skill
Hip Snatch

 A. Snatch x2x5
B1. Front Squat x2x5
B2. Push ups x6-8×5

Test
Front Plank :90

“There is only one thing worse than fighting with allies and that is fighting without them.” — Winston Churchill