Monday WOD – 072715

Barbell Club

Snatch Warmup during Saturday Morning Barbell Club

WORKOUT OF THE DAY

Fitness
1. Push Jerk – 5×3, climbing, heavier than last week!

2. 4 Rounds for time:
1 Rope Climb, 15 ft
10 KB Snatches, right arm 53/35
5 Single arm KB OHS, right arm 53/35
10 KB Snatches, left arm 53/35
5 Single arm KB OHS, left arm 53/35

These single arm overhead squats will expose mobility and stability issues. Please scale appropriately. Focus on perfect positioning over speed.

Performance
1. Strict Press – 7×3 @75%
Last set is Almost Max Effot; leave 2 in the tank.

2. 4 Rounds for time:
1 Legless Rope Climb, 15 ft
10 KB Snatches, right arm 53/35
5 Single arm KB OHS, right arm 53/35
10 KB Snatches, left arm 53/35
5 Single arm KB OHS, left arm 53/35

These single arm overhead squats will expose mobility and stability issues. Please scale appropriately. Focus on perfect positioning over speed.