(Competition/ Metabolic Conditioning)
Group 5 min warm-up (all together): jog down and back, 10 air squats, side shuffle down and back, 10 air squats, skip down and back, 5-10 pike push-ups, 10 PVC pass through, 5 high hip power snatch, 5 hang power snatch
SOD
EMOM for 8 min.
Odd min: Snatch Grip Pull to below knee and pause 3 sec > Pull to hang position and pause 3 sec (just above knee) > Pull to high hip and pause 3 sec
Even min: 1 Power, 1 Hang Power, and 1 Full Snatch OR Hang Squat Snatch
(weight = @50% 1RM)
WOD
Rowing “Viola”
Complete as many rounds as possible in 20 minutes of:
500m Row
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
