Monday – 130304

The Open Starts this week! For all you noobs, it’s like Christmas is 3 days away for everyone that’s done this before. Start to get pumped! P.S. – We have 21 people signed up for our team. Bam! If you haven’t signed up, now’s the time.

WOD

Fitness/Performance/Competition

10 Min of Hang Snatch Practice

-then-

3 minute AMRAP of:
Burpees (to a 6″ target)

*Rest 2 minutes.

5 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#

Scale as needed.

EXTRA

1) 10X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.

3a) 3X25 UB GHD Sit-ups – rest 60 sec.
3b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

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