Wednesday March 14th, 2018
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Category: WOD

Wednesday March 14th, 2018

Warm up-

2 rounds

Row 10/8 calories

10 PVC Pass Throughs

10 Air Squats

25 Foot High Hips Crab Walk

1-2 Wall Walks

Skill-

1.) Every :90 for 6 Sets

1 Power Snatch + 1 Snatch

2.) Every :90 for 6 Sets

1 Power Clean + 1 Clean

*Drop the bar between lifts

*Use between 70-80% of 1RM, if you are feeling great build to a more challenging load

WOD-

EMOM 20 minutes

Minute 1: 5 Power Snatch

Minute 2: 15/12 Cal Bike

Minute 3: 5 Hang Power Cleans + 5 HSPU

Minute 4: 20/15 Cal Row

*135/95

*Practice tall torso cycling of the cleans and games standards for the HSPU

Post WOD-

3 RNFT

6 GHR’s

rest :30

12 Snatch Grip Elbows out Row

rest :30

10 Walking Lunges

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