Comp WOD Saturday

Comp Saturday

Warm-up

3 Rounds
20/16 Cal Row
10 1-Arm DB Sotts Press
10 1-Leg Bulgarian Split Squat
20 Alt Single Leg V-Up
60sec Single Leg Glute Bridge Each Leg

Weightlifting
Snatch (Take 15min to Find a Heavy for the Day)

Workout Of the Day
R: 10min Between Workouts

A) For Time
40-30-20-10
Toes to Bar
12-9-6-3
Squat Snatch at 185/125

*Time Cap 16min
*Snatch should not exceed 75% of Max

L2:
27-21-15-9
Toes to Bar
9-7-5-3
Snatch

B) For Time
40-30-20-10
C2B Pull-Ups
12-9-6-3
Squat Clean at 225/155

*Time Cap 16min
*Squat Clean should not exceed 75% of Max

L2:
27-21-15-9
C2B Pull-Ups
9-7-5-3
Squat Clean

Strength Accessory

8min Max Distance Front Rack Walking Lunge at 155/105
Every Time you put down the bar
Complete a Sled Push at 6 Plates/4 Plates added to Rogue Dog Sled

*1 Rep for Every 5ft

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