WOD for 1/8/18


A. Hang Squat Snatch (Every 90 sec for 7.5 minutes)
– Hang Power Snatch
– Overhead Squat
– Hang Squat Snatch

then

B. 7 Minutes to Build to Heavy Hang Squat Snatch

C. AMRAP 20:
– 27/21 Calorie Bike or Row
– 21 Pull Ups (C2B)
– 15 Burpee Box Jumps (24/20)
– 9 Clean and Jerks (135/95)(165/110)
**Depending on who wants to bike or row you can stagger by 3 minutes if using the same rower or bike.

Additional Conditioning:
1. Overhead Squat
– 2 Sets of 10

2.
RX Ring Muscle-Ups
Alternating On the Minute x 10
Odd: Max Ring Muscle-ups in 40 Seconds
Even: 50 Double Unders

Or

Comp – Ring Muscle-Ups
Alternating On the Minute x 10 (5 Rounds)
30% of Max Ring Muscle-ups
6 Alternating Dumbbell Squat Snatches
Athletes choice on weight

C. Bike Conditioning
7 Rounds:
1:00 On, 1:00 Off

Olympic Lifts