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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 PVC Pipe Pass Throughs

10 KB Swings

SPORT

S1: Hang Power Snatch

Every 2 minutes for 16 minutes (5 sets):

0-6 min : Technique work/warm up

Min 6, 8, 10, 12, 14: 2 Snatch Grip Deadlift, 1 Above Knee Hang Power Snatch + 1 High Hang Power Snatch

Focus: big extension and speed under the bar. perfect technique and positons before adding to load

Increase the load over 5 sets and build to a heavy complex.

S2: Twister (AMRAP – Rounds and Reps)

“Twister”

12 Minute AMRAP

200 M Run

10 Burpees

3 Power Snatches @ 70% of 1RM

*Put weight used for Power Snatch in Comments

LIFE

L1 : Metcon (No Measure)

16 Min EMOM

Min 1: 10/Per Leg Single leg Deadlifts (Empty Barbell)

Min 2: :30 Plank

Min 3: 30 No Squat WB

Min 4 40 Beaded Rope Single Unders

L2: Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

200m Run

20 KB Thrusters

10 V-Ups

:30 rest

Rx+: 20/12 kg

Rx: 16/8kg

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