WOD

11/27/2018
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Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Tall Snatches
4 x 4 (add weight each round)
Sotts Press
3 x 4 (add weight each round)
Snatch
(60% x 3), (70% x 3), (80% x 3), (85% x 2), (75% x 3)
Tempo Back Squats
(60% x 4) x 3 (1 sec pause @ bottom 3 sec stand up)
3 position clean pulls (stop @ mid shin, hang, and @ power position finish the pull)
(85% x 3) x 3
Bulgarian Split Squats
3 x 8 53/35# (each leg)
KB Strict Press
3 x 8
Hollow Rocks – Jackknifes – Hollow Rocks
3 x 10 x 10 x 10

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