Monday’s WOD 4/23/18

Monday’s WOD 4/23/18

3 Romanian Deadlifts
3 Snatch High Pulls
3 Overhead Squats
3 Power Snatches to OHS
3 Hang Squat Snatches
Metcon (Weight)
Power Snatch (10 minutes)

Focus on quality of movement rather than weight. Increase weight if form is good.

Metcon (Weight)
10 minute EMOM, alternating:

Minute 1 – 10 unbroken Power Snatch (95/65)
Minute 2 – Sled Sprint (30 sec work/30 sec recovery)

Rest 3 minutes

Score is weight on sled sprints.

Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP
10 UB Thrusters (95/65)
20 KB Swings (AHAFA)

Rest 4 minutes.

Metcon (Time)
5 rounds for time (7 minute cap)

10 UB Power Clean + Jerk (95/65)
30 Double Unders

2018-04-23