Monday’s WOD Aug. 10

Warm-up:
400 M Run & Mobility
 
Strength:
A.)Front Squat
8/55%
6/65%
4/75%
2/85%
B.)Sled Pushes (Heavy High Handle)
1 x 4
*fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

** Time cap 25 minutes**

Meant to be high intensity with good mechanics on snatches ***Scale accordingly to achieve unbroken reps or set of 5 on snatches

CAT ONE:

5 rounds for time of:
10 squat snatches, 115/85#
30-second chin-over-bar hold
10 squat snatches, 115/85#
60-second plank hold

CAT TWO:

5 rounds for time of:
10 squat snatches, 75/55#
30-second chin-over-bar hold
10 squat snatches, 75/55#
60-second plank hold

CAT THREE:

5 rounds for time of:
10 squat snatches, 55/45#
20-second ring row hold
10 squat snatches, 55/45#
40-second plank hold

If you are an intermediate athlete the weight on the snatch is scaled in order to move quickly through all 10 repetitions with solid mechanics. Only move up in weight if all 10 repetitions for all 5 rounds can be performed without rest and no breakdown in 
mechanics.
The ring row hold is with feet on the ground and rings touching the chest. 

CAT FOUR:
3 rounds for time of:
8 hang squat snatches, 45/33#
15-second hang from bar hold
8 hang squat snatches, 45/33#
30-second plank hold

For the snatch, today we are scaling to the hang start position in order to focus on pulling under the barbell into a solid overhead squat . Use PVC or 45-lbs in order to move quickly through the repetitions, with solid mechanics. 
In the hang from bar hold, grip with your thumb around the bar, arm extended and pull down with the shoulders. Hold this position for the entire 15 seconds.