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Friday Dec 14th WOD


Strength:

10 min EMOM

1 Power Snatch + Hang Power Snatch + OHS

Increase weight each round

Conditioning

2 HSPU 10 Hang Power Snatch (115/75)(95/65 2 HSPU 8 Hang Power Snatch 2 HSPU 6 Hang Power Snatch 2 HSPU 4 Hang Power Snatch 2 HSPU 2 Hang Power Snatch • Rest 2 Min • 2 HSPU 2 Hang Power Snatch 2 HSPU 4 Hang Power Snatch 2 HSPU 6 Hang Power Snatch 2 HSPU 8 Hang Power Snatch 2 HSPU 10 Hang Power Snatch


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Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)