Strength
Snatch – 2 EMOM For 10 Minutes
—Start @ 70% for the first few minutes & work up to 80% by the end. Squat is preferred for advanced athletes.
Conditioning
9-7-5
Power Snatches 155/105lb
Thrusters 155/105lb
—Rest 2 minutes
50 Wall Balls 20/14lb
50 Cal Row
***Record time for both mini WOD’s.
WOD Notes: Power Snatch weight is 70% of 1RM Power Snatch. Try to do all sets unbroken on the thrusters.
Announcements
1) ICA 3rd Year Anniversary – 31 Heroes WOD (AUG 9TH)
2) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
3) Project Fresh Raw Organic Drinks are available to buy for $3
4) Mil-Spec Jump Ropes are available to buy for $35
Dan repping out wall balls by himself