11/8/2018

11/7/2018
November 6, 2018
11/9/2018
November 8, 2018

W.U. 5 min on your own

Group W.U.   Movement prep for snatches/OHS

Strength:  Snatch + OH Squat

15 min Clock

Build in Weight (NOT maximal)

Power Snatch + Hang Power Snatch + OH Squat (All 3 reps without letting go)

W.O.D 15 min Clock

3 Rounds for time of

  • 15 x OH Squats @ 135/95
  • 15 x Pullups

L2:

  • OH Squat @ 105/75
  • Assisted as needed pullups

L3:

  • OH Squats 75/55 or Front Squats 95/65
  • Ring Rows x 10/Pushups x 5