OTM x 4: 2 Pause Snatch High Pull + Hang Power Snatch + Overhead Squat OTM x 4: 2 Pause Squat Snatch 50-55-60-65-70-70-75-75%
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.com 18.08.30 21 squat snatches 42 push-ups 15 squat snatches 30 push-ups 9 squat snatches 18 push-ups Men: 75 lb. Women 55 lb.
6:45pm Weakness WOD
Gymnastics: 1) Push up 4 sets - Regular, wide, Narrow, Rings 2) Single Arm Ring row Banded lat pull down 3) Single arm Ring plank 4) Candle stick to Narrow Squat Weightlifting: 1) Halting Clean Deadlift + Mid-Hang Clean – 2 x 5 @ 70% 2) Clean Deadlift – 5 x 3 @ 100% 3) Snatch Balance – 2 x 3 @ 70% 4) Jerk – 2 x 5 @ 80% Conditioning: Run or Row: Max distance in 30 min