W.O.D  Sat Challenge

10 Min AMRAP of

  • 8 x Plate Burpees 45/35
  • 16 x Wall Ball 20/14

Rest 5 Mins (and setup)

10 Min to Find 1 RM Front Squat

Rest 5 Mins

10 Min AMRAP of

  • 6 x Power Cleans 115/85
  • 24 x Lateral Bar hops

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OLY Group:

  • Build to 1 RM Front Squat (will use for next month)
  • 30 Reps Speed and Tech Snatch 40%-50%
  • 30 Reps Clean and Jerk 40%-50%
  • 50 reps Banded GHD Hip Ext

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