10/2/15

10/2/15

MAIN WOD:
1. Squat (start by :12)

EMOMx10: 1 Back Squat, climbing

2. Conditioning (start by :27)
AMRAP 10:
10 Power Snatch (III-105/75, II-90/60, I-75/50)
10 Box Jump Overs, 24/20

3. Rowing (start by :43)
5 rounds of :20 for max effort, 1:00 rest
rest 2 minutes
4 rounds of :15 for max effort, :45 rest
rest 2 minutes
3 rounds of :10 for max effort, :30 rest

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LEVEL III:
1. Squat (start by :12)

EMOMx10: 1 Back Squat, climbing

2. Conditioning (start by :27)
AMRAP 10:
10 Power Snatch, 115/80
10 Box Jump Overs, 24/20

3. Oly (start by :40)
B. 1-rep Heavy OHS
C. 1-rep Heavy Snatch Balance
D. 1-rep Heavy Snatch
E. 1-rep Heavy Snatch Grip Jerk from behind neck + :10 second Overhead Hold in Split Jerk Position

4. Rowing (overtime)
5 rounds of :20 for max power, 1:40 rest
rest 3 minutes
4 rounds of :15 for max power, 1:15 rest
rest 3 minutes
3 rounds of :10 for max power, :50 rest