DESCRIPTION

Welcome to Day 9 of my programming! Click here to read more on my programming philosophy. If you would like to go back and view my previous WODS, click here to go to our WOD Archive.

I. GENERAL WARM-UP

Row 500 meters

II. STRENGTH/SKILL

EMOM 10 no higher than 50% 1RM Snatch

  • Snatch Grip Deadlift
  • Hang Snatch
  • Snatch Balance

III. MAX EFFORT

10 min to work up to a 1 RM squat snatch

IV. METCON:

 “Nate”

20 minute AMRAP:

  • 2 Muscle-Ups
  • 4 Handstand Push-Ups
  • 8 Kettlebell swings (70/50)

Camille’s Elite score gauge= above 20 rounds