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Friday Dec 10th WOD

Strength: 10min EMOM

1 Snatch Grip Deadlift

1 Hang Power Snatch

1 Hang Squat Snatch

2 OHS


Conditioning:

5 Rounds

8 Hang Power Snatch (95/65)(75/55)

12 Dumbbell Thruster (40/25)(35/20)

75 Dubs


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Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

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