Doing Open WOD 18.1 Today? Scroll Down to the bottom for a modified warm up/workout.

Warm Up
EMOM 6 mins
3 EB Snatch Balance
3 Situp to Straddle
3 Strict TTB

MOB
Athlete's choice

A. Progressive Snatch Complex
Set clock for 24 minutes

Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 60 seconds, for 4 minutes (4 sets):
Hang Snatch x 1 rep @ 65-75%

Immediately followed by…

Every 2 mins, for 6 minutes (3 sets):
Snatch x 1 rep @ 75-85%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep @ increasing weight from last round until today's max

B. Front Squat
12 mins to build to today's heavy triple

C. GO FAST
Five sets for times of:
500/400 Meter Row
25 American Kettlebell Swings (70/53)
15 HSPU
Rest 60 seconds

D. Optional Accessory
Superset
3x10 Strict Pull Up
3x10 TTB
Do not drop from bar within set

IF YOU'RE DOING THE OPEN, START HERE:

Warm Up x2
Row 200m
10 light American KB Swings
10 kip swings
5 slow divebomber push up

MOB
Shoulders and hips and shoulders and hips and shoulders and hips and WRISTS

WOD
18.1
20 min AMRAP
8 TTB
10 DB Hang Clean and Jerk (50/35)
14/12 Cal Row

Time permitting - do front squat + accessory work above

 

 

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