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WOD

WOD for 3/2

By CrossFitOmnia | In Uncategorized | on March 2, 2016

A. EMOM 4:
– 1 Pause Jerk
**pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets

Immediately followed by…

B. EMOM 6:
– 1 Split Jerk

C. Front Squat
– 2×4 @ 65%
– 2×3 @ 70%
– 2×2@80%

D. AMRAP 8 (Ladder, 2/2, 4/4, 6/6, 8/8, etc)
– Power Snatch (95/65)(Comp 135/95)
– Shuttle Sprint

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