Strength
Snatch – 1 EMOM x 12
—Start @ 60% & work up to a heavy single by the end. You should be squatting if you have the OH mobility. If you need extra time at the end of the EMOM that’s fine.
Conditioning
18 Min AMRAP
15/12 Cal Row
10 Bar Facing Burpees
5 Power Snatches 135/95# (RX+ = 155/105#)
WOD Notes: Goal is 7+ rounds. PS = 60% (you should be able to do quick singles). Reset monitors after each round. Larger classes will have some start in reverse order or bike (we are biking tomorrow FYI).
Assistance
a) Hollow Rocks – 6 Sets: 40 Sec on / 40 Sec off
b) DB Lateral Raises – 4×10 (3 sec eccentric)
February Challenge
Max Double Under Challenge starts! Must be unbroken!
5 – 1 Entry
25 – 2 Entries
50 – 3 Entries
100 – 4 Entries
200 – 5 Entries
300 – 6 Entries
***Post a video/story on IG = 1 extra entry. Entries go towards a prize drawing at the end. Max of 7 entries.