S/S/S:

Snatch

5@70%, 3@ 75, 2×2@80%

Based off 1RM set 8Sept

This is why it is very important to keep track of your results.  Especially in Snatch and Clean and Jerk as many of the sessions for those will be % based.

WOD:

Tabata tasking:

50 Toe2Bar

50 Pull Ups

50 KB Swings (53/35)

Follow Tabata (20 sec work/10 sec rest) until all reps are finished.

Score = number of rounds (the 20 sec work) it took to complete all reps.

Scaling Options:

T2B – Knee2Elbow

Pull Up – ring row

KB swing – 35/25

X-tra:

4 Rounds not for time:

10 Glute-Ham Raise

10 GHD Sit Ups

Videos courtesy of Rogue Fitness.  Mark Bell and Jesse Burdick demonstrate how to use the Rogue GHD for GHRs and why it’s a useful strength training and mobility tool.

Matt Chan shows proper form for the sit up with the Rogue Abram GHD.

Banded OH stretch x 3 min per side