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WOD - Wednesday, 3/6/2019

Warm-up
Snatch WU #1
With an empty bar or PVC
4 Hang snatch high pulls (1" above knee)
4 High hang snatches (Pockets)
4 OHS
4 Snatches (mid-shin)
x 3

Weightlifting: Power Snatch 

EMOTM 8 (1+1)
1 Power Snatch + 1 Full Snatch
Scaled = 2 Power Snatches + OHS
@65% of your snatch 1RM
 

Metcon
For time:
30 Renegade Rows* (35s/20s)
25 HSPU (SCALE: DB Push Press)
20 Cals Row/Bike/Ski
15 Ring Muscle Ups (SCALE: 25 Burpee Pull ups)
10 Power** Snatches (135/95)
15 Bar Muscle Ups (SCALE: 25 Burpee Pull ups)
20 Cals Row/Bike/Ski
25 HSPU (SCALE: DB Push Press)
30 Renegade Rows (35s/20s)
 

TIME CAP: 22:00


*Renegade Row:
Holding a DB in each hand perform 1 push up + row R + row L. That = 1 Renegade Row.

**Rx+ = Full Snatches


Extra Credit: Open Prep: Ski
3 x 500m
You pick the intensity.

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