WGM WOD – MONDAY 08.01.24 – “FRANTIC FRAN”
MOBILITY&WARM UP
EMOM 8
1 set:
:40 unweighted good mornings
:40 up-downs (no jump)
:40 10 push-ups
:40 hang muscle snatch
:40 empty barbell good mornings
:40 burpees
:40 pike push-ups (floor)
:40 muscle snatch
SKILLS & SPECIFIC WARM UP
Snatch – Chest to Bar
1 sets:
5 deadlift-shrugs from the hang
5 hang muscle snatches
5 snatch drops
5 high hang power snatches
5 hang power snatches
EMOM 8:
1 hang power snatch
1 high hang power snatch
Build in load, but only as quality mechanics allow.
1 set:
7 hang power snatches (workout weight)
7 chest-to-bar pull-ups
CONDITIONING
“FRANTIC FRAN”
5 rounds for time:
9 hang power snatches #43/30
9 chest-to-bar pull-ups
50 Double Unders