W.U.  USAW Warmup, Movement breakdown and Class organization

Strength:   Hang Power Snatch 20 Min Clock

  • Triples from the Hang Position

W.O.D As many Rounds possible in 10 Mins  of

  • 3 x Bench Press @ 70% of 1RM
  • 6 x Burpee Box Jumps Overs
  • 9 x Wall Ball 20/14


OLY Group:

  • Build to a Heavy Back Squat (PR if possible)
  • Doubles from the Hang Clean position:   Use Blocks so bar starts right below knee
  • Max out your Push Press

W.O.D  Class workout of the day