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Jan 23rd WOD


Strength: 5- 7 sets of the complex

Power Snatch + Hang Squat Snatch+ OHS

(try to increase weight each set)

Conditioning:

2 Total Rounds: (15min Total)

3 Min AMRAP

10 Hang Power Snatch (95/65)(Rx+115/75)

10 Box Jump

Rest 1 Min

3 Min AMRAP

10 Deadlifts (185/115)(Rx+225/145)

10 Candlesticks (gymastic/pistol progression)

https://www.youtube.com/watch?v=0kjNlyc4wRw

Watch video for demonstration

Scale: Ab Mat sit up for candel stick

Rest 1 Min

Repeat again!!

Candelstick: Squat, roll back, hips and legs to the sky, use momentum to roll to the bottom of a squat, stand.

For the Deadlift weight and Snatch weight, choose something that will allow mostly unbroken sets. Score is TOTAL REPS


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