WOD – 1/31/19

COME GET SOME!!!
Strength:  Squat Snatch Progression EMOM:
  • Minutes 0-2: 2 Snatch Balance
  • Minutes 3-5: 2 OHS
  • Minutes 6-8: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
  • Minutes 9-11: 1 Squat Snatch (Not to Exceed 85%)

*Increase weight based upon technique. NO PRESS OUTS, CATCH ALL LIFTS WITH ELBOWS LOCKED OUT! Do not increase barbell weight if athlete cannot complete the lift without pressing out.

WOD
AMRAP 4 minutes:
  • 21 OHS (#115/75)
  • 21 Hang power cleans
  • 100m Run
-2 minute rest
AMRAP 4 minutes:
  • 15 OHS (#135/95)
  • 15 Hang power clean
  • 100m Run
-2 minute rest
AMRAP 4 minutes:
  • 9 OHS (#155/105)
  • 9 Hang power clean
  • 100m Run

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