07 Jan 08.01.2021

ONLINE LIVE HOME WOD

1. Conditioning
For Max Reps
12 x 90 Seconds On / 30 Seconds Off

AMRAP 90 Seconds
6 Alternating Dumbbell Snatches /6 Kettlebell or Odd- Object Ground to Overhead
6 Push Ups

Rest 30 Seconds

OPEN: DB (22,5/15); KB (24/20)
PERFORMNACE: DB (20/12,5); KB (20/16)
FITNESS: DB (15/10); KB (16/12)

2. Cool Down
1 Minute Half Saddle (Right)
1 Minute Half Saddle (Left)
90 Seconds Straddle
90 Seconds Frog Pose

CAGE WOD

1. Power Snatch Complex („Primer“)
On the 1:15 x 6
1 Snatch Grip Deadlift + 2 Hang Power Snatches
*Build to a Moderate Heavy Weight

2. Conditioning
“DOWNLOAD”
Every 2 Minutes x 10 Rounds:
Round 1: 10 Hang Power Snatches + 2 Push-ups*
Round 2: 9 Hang Power Snatches + 4 Push-ups
Round 3: 8 Hang Power Snatches + 6 Push-ups
Round 4: 7 Hang Power Snatches + 8 Push-ups
Round 5: 6 Hang Power Snatches + 10 Push-ups
Round 6: 5 Hang Power Snatches + 12 Push-ups
Round 7: 4 Hang Power Snatches + 14 Push-ups
Round 8: 3 Hang Power Snatches + 16 Push-ups
Round 9: 2 Hang Power Snatches + 18 Push-ups
Round 10: 1 Hang Power Snatch + 20 Push-ups

OPEN: (60/40)
PERFORMANCE: (50/35)
FITNESS: (35/25)