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Pause Snatch Pull (pause at the top of the “finish”) + Power Snatch + Panda Pull + Snatch:
(1+1+1+1) x 2 sets @ 60% 1RM Snatch (1+1+1+1) x 2 sets @ 65% 1RM Snatch *Rest 2 minutes between sets *
Snatch:
2x3 reps @ 70% 2x2 reps @ 75% 2x1 rep @ 80%. * Rest 60-90 seconds between sets
Snatch Deadlift + High Hang Shrug:
(3+5)x 3 sets @ 90% 1RM Snatch * Rest 60-90 seconds between sets
In The Hole Front Squat:
5x3 (Build in weight) Perform 5 Tall Box Jump in between front squat sets. * rest 60-90 seconds between sets *
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Mayhem Daily Wod - 21419
12 Min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 Min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 Min AMRAP
200m Run
30 Air Squat
*2 options:
#1 at bodyweight
#2 with 20lb/14lb Vest.
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
If you've got a twenty pound vest or body armor, wear it.
Kevin Montoya 26:28 (20lb vest), Rob Miller 26:50 (20lb vest), Carey Kepler 28:17, Lance Cantu 30:07 (20lb vest), Michael Giardina 32:44 (20lb vest).
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Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).
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