Friday 7/31/15

Flashback Friday - one of Joe's first father/son WODs last summer!
Flashback Friday – one of Joe’s first father/son WODs last summer!

Strength

1) Power Snatch / Snatch Balance Complex (EMOM 10 minutes)

1 Power Snatch with pause at knees + 1 Snatch Balance (return to standing)
Add weight if form is good.

*Rest 1 minute before next EMOM*

2) 3-Position Snatch (power, hang, floor) (EMOM 5 minutes)

Work on catching in bottom of squat
Use ending weight from previous EMOM for all 5 reps

Conditioning

AMRAP in 8 minutes:

3 Overhead Squats (95/65)

10 KB Swings (no prescribed wt)

20 DUs or 60 SUs

Add 3 OHS each round (so 6, 9, 12, etc)

Record weights & whether you did DUs or SUs to comments

Categories: WOD

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