Monday’s WOD 4/16/18

Monday’s WOD 4/16/18

30 Minute Class Workout
3 Rounds
3 Romanian Deadlifts
3 Snatch High Pulls
3 Muscle Snatches
3 Overhead Squats
3 Power Snatches to OHS (pause 2 sec in receiving position, each rep a little lower)
3 hang squat snatches
Power Snatch to OVH Squat

8-10 sets of 3 reps each.

Metcon (AMRAP – Reps)
12 minute EMOM, alternating:

Minute 1: Thrusters (95/65) (20 sec work)
Minute 2: Row for Calories (30 sec work)

Rest 4 minutes

Score: total reps thrusters + total calories rowed

Metcon (AMRAP – Reps)
12 Minute EMOM, alternating:

Minute 1: AMRAP Overhead Squats (95/65)
2 – 25m Sled Sprints

Score is total reps OVH Squat.

2018-04-16