January 9, 2019

Dynamic Warm up
8 OHS PVC pipe
10 GHD Hip Ext
8 Pull ups
X2

10 min EMOM Power Snatch
Min 0-2: 5 Power Snatch 70% (3rds)
Min 4-5: 3 Power Snatch 75% (3rds)
Min 6-9: 2 Power Snatch 80% (4rds)

WOD: 3min Clock for each set:
400m run
Remaining time Push ups
Rest 2min
400m run
Remaining time KB swings 53/35
Rest 2min
400m run
Remaining time Ab-mat sit ups
Rest 2min
400m run
Remaining time Air Squats
*Score is total of each set*

Speak Your Mind

*