1/29/19

Warm Up

  • 10 Pull ups
  • Burgner warm Up

Strength 1-  6 min Snatch Warm Up   4-4-4

 

Strength 2-  10 Min EMOM  Increase Loads as Necessary

  • Min 1-3   1 Snatch Pull,  2 Hang Power Snatch, 1 Squat Snatch   60%
  • Min 4-5    2 Squat Snatch   70%
  • Min 6-8   1 Clean Pull   2 Hang Power Clean  1 Squat Clean   80%
  • Min 9-10    2 Squat Cleans  90%

WOD 20 min cap

3 Rounds

  • 5 Bar MU
  • 5 Snatch  155/105

then

3 Rounds

  • 15 DL 155/105
  • 30 air squats

then

3 Rounds

  • 5 Bar MU
  • 5 Cleans 155/105