VENDREDIS BARBELL
RX+ : 4-4-3-3-2-2 Hang Squat Snatch
RX : 4-4-3-3-2-2 Hang Power Snatch
WOD
Version RX
21-15-9 :
Power Snatch @ 75/55lb
Burpees Over Bar
*Time Cap : 11 minutes
Version RX+
9 Squat Snatch @ 135/85lb
21 Burpees
7 Snatch
15 Burpees
5 Snatch
9 Burpees
*Time Cap : 11 minutes
CORE
O..T.M. 6x :
20sec Hollow Hold*
10 Weighted Anchored Sit-Up @ 45/25lb
*RX+ : Weighted Hollow Hold