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Friday November 3, 2017

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(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC pass through, 5 BB snatch grip deadlifts, 5 BB high hip power snatch, 5 PVC OHS

SOD

10 min to establish a heavy Squat Snatch

SOD 2 

EMOM: 1 Squat Snatch 65% of SOD 1 for 8 min

WOD

Tabata This: 8 rounds

Hollow Rocks

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