Strength:   12 Min Skill Work on Snatch + OH Squats (this work is skill based so light weights)

  • New:  Hang Power Snatch + OH Squat
  • Vets:  Power Snatch + OH Squat

W.O.D 20 Min AMRAP of

  • 400M Run
  • 20 x Calories on Rower
  • 10 x Burpees

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OLY Group:  

  • Front Squat: 1RM + 15# * 75%, 3 reps x 5 sets
  • Power Clean + Power Jerk: 50%  1+1 (2) EMOTM for 10 Mins
  • Halting Clean DL (Pause in Hang) + High Pull: 80% 1+1 x 6
  • Power Snatch + OH Squat: 50% 1+1 (2) EMOTM for 10 Mins
  • 60 x GHD Situps

 

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