Paramus | 9-17-19 | CF WOD

WORKOUT OF THE DAY

STRENGTH
Every minute on the minute for 10 minutes:
1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
or 3 Power Snatches

CONDITIONING
400m Run
20 Deadlifts
20 Chest to bar pull-ups
300m Run
15 Deadlifts
15 Chest to bar pull-ups
200m Run
10 Deadlifts
10 Chest to bar pull-ups
100m Run
5 Deadlifts
5 Chest to bar pull-ups

Rx: 225#/155#
Row option: 450m/350m/250m/150m
Ring rows: 40/30/20/10

Post results to Wodify.
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COACH NOTES:

Strength
All athletes can benefit from combining lifts as one continuous set. Touch and go complexes are a great way to challenge lifters. This complex helps with speed under the bar from 3 different positions. Choose to increase the weight maintaining solid mechanics or stay light and lock in that technique.

Conditioning
Chip it down. The deadlift weight should be 55%-60% of your 1RM to stay in the safe zone. Ring rows are 2x the pull-ups. Complete under 18 minutes.