REMINDER....NO 4:45PM CLASS TODAY OR FRIDAY MARCH 4TH
5min EMOM @ 40-50% of 1RM 1 Snatch High Pull 1 Power Snatch 1 Hang Squat SNatch 1 OHS
… Directly into…
7min EMOM 2 Hang Squat Snatches 1 Squat Snatch Increase Weight but no higher then 90%
Conditioning:
2 Rounds for Time 100 Double Unders 50 Dumbbell Snatch (alternating) (50/35)(40/25) 25 Ab Mat sit ups
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans