Monday 7/25/16

Candace and Erica tackled a great partner vacation beach WOD together!

Oly Lifting — Technique

Snatch Complex

E2MOM for 16 minutes: 1 Snatch Pull from floor + 1 Hang Squat Snatch + 1 OHS (pause at bottom)
Focus on great technique and hitting all positions, keeping bar close, etc.

Build in weight across the 8 sets if desired and form is good

Oly Lifting Strength & Metcon

Every 90 seconds, for 15 minutes (10 rounds):

1 x Snatch (from floor and/or hang) — start at weight you ended at in complex, and ascend to find today’s heavy single. If form breaks down, do not go heavier in weight. Record heaviest single.

Rest 5 minutes, then:

AMRAP 5 minutes
Burpee Box Jumps (24/20)
(Rx+: 30/24, Scaled: Step-Ups)

Score is total Burpee Box Jumps

Cash-Out / Cool Down

5 minutes of Jefferson Curls

Categories: WOD

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