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Friday October 19th WOD


10 Min EMOM Minutes 1-2-3:

1 Snatch Pull + Hang Squat Snatch + Squat Snatch (65-70-75%) Minutes 4-5-6: 2 Squat Snatches (75-80-85) Minutes 8-9-10: 1 Squat Snatch (85-90-90)

Conditioning: (20min Cap)

8 Rds

200m Run

10 Deadlifts (185/155)


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Conditioning: Partner WOD: Split Reps Evenly 40 Hang Power Snatches (115/75)(95/65) 200 meter Run 40 Push Ups 200 meter Run 40 Overhead Squats (115/75)(95/65) 200 meter Run 40 Planking Burpees 200 met

Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 66% of that # Conditioning: 16 Min AMRAP