10.29.18 Invasion of the Barbell Snatchers

Halloween Week
Warm Up
Row 1:00- last 10 seconds fast
Bike 1:00- last 10 seconds fast
Jump rope 1:00- last 15 seconds double unders


Primer: 12:00 EMOM
min1: snatch grip barbell RDL x 8 reps - increase load every round
min 2: banded good mornings x 20 reps
min 3: ring rows x 8-12 reps
min 4: bottom's up KB carry 2 lengths of the gym- one length each side


WOD

Invasion of the Barbell Snatchers
14:00 AMRAP
4 HSPU sub piked hspu on a box
8 KB swings 53/35
12 wall balls 20/14
2 power snatches 135/95 95/65
*increase power snatches by 2 reps each round until time cap