Strength
Snatch – EMOM for 10 Min (1 Snatch Pull + 1 Full Snatch)
—Start @ 75% & work up to a heavy set. Stay over the bar as long as you can as you pull bar back to the hip.
Conditioning
3 Rounds For Time
50 Double Unders
9 Deadlift 155/105#
7 Power Snatch 155/105#
5 Overhead Squats 155/105#
1 Rope Climb 20ft
WOD Notes: Scaling for DU are 100 singles. Use same BB for all 3 movements. It should be light (33% of DL) to be where you can consistently move. You may front squat instead of OHS, if mobility is an issue. Scaling for RC are 8 Strict Pull-ups.
Announcement: Friday Schedule – 5:30am, 8am, 4pm classes only. Sunday – Closed
