Open WOD 19.4 & Hollow Rock Challenge Week 7

Diana

Warm-Up
2 Rounds
10 Burps*
5 Cuban Press ย  ย 
5 Snatch Pulls (from each position)**
5 Snap To Hollow

*Round 2 – 10 BFB
**Round 2 – Muscle Snatch

Mobility
Quad Roll
Lat Stretch

Hollow Rock Challenge
Week 7 = 70 Hollow Rocks

Strength
E2MOM12
Power Snatch*

  1. 3 Reps
  2. 3 Reps
  3. 2 Reps
  4. 2 Reps
  5. 1 Rep
  6. 1 Rep

*If you are still newer to the Power Snatch and could benefit from more reps, stick to 3โ€™s

Open WOD 19.4
For Total Time
3 Rounds
10 Snatches 95|65
12 Bar-Facing Burpees

-3 Min Rest-

3 Rounds
10 Bar Muscle-Ups
12 Bar-Facing Burpees

Time cap: 12 minutes

Scaled Version
For Total Time
3 Rounds
10 Snatches 65|45
12 Bar-facing burpees

-3 Min Rest-

3 Rounds
10 Chin-over-bar pull-ups
12 Bar-facing burpees (may step over)

Extra Work
E3MOM15
15/12 Calorie Bike
100โ€™ Sandbag Carry 140|90

*Record all splits

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