WOD 08.03.17

PERFORMANCE

OLYLIFTING

EMOM15

Min 1-5:

1 Muscle Snatch + 1 Snatch Balance + 1 OHS

*Climbing, focus on technique.

Min 6-10:

1 Snatch DL +  1 Hang Snatch Pull + 1 Hang Power  Snatch

*Climbing, focus on technique.

Min 11-15:

1 Power Snatch + 1 Hang Squat Snatch  

*Climbing, focus on technique.

 

CONDITIONING

Teams of 2, alternate complete rounds:

AMRAP12

3 Squat Snatch 135/95

6 Ring Dips

9 Calorie Row

FITNESS

 STRENGTH

EMOM15

Min1: 21 Russian KB Swings 35/25

Min2: 15 Goblet Lunges 35/25

Min3: 9KB Weighted Situps 35/25

CONDITIONING

Teams of 2, alternate complete rounds:

AMRAP12

3 KB Snatch 35/25

6 Box Dips

9 Calorie Row