Wednesday 7.22.15 Competitor WOD

Explosive Strength


3 Position Snatch (EMOM for 10min, build across)
**3 position snatch; ground, hang, high hang
**Score heaviest successful weight

Special Strength

Snatch Balance 3×5, build to a moderate weight
**from the rack


“Sgt. Pepper’s Lonely Hearts”
3 Rounds
12 Pull Ups
21 DB GTOH (60,45)
400m Run
**20min time cap


100 Standing Banded Side Bends
**Stand on band, grab with hand and squeeze opposite oblique