Monday June 29th WOD

Warm up:  500m row + 2x10 OH walking lunges (45/25) and ring rows

PVC mobility and drills including OHS and snatch balance

Strength:  Snatch build to 75% then every minute for 8 minutes perform

-1 Hang Power Snatch

-1 Hang Squat Snatch

   Start at 50%

   Increase 5% each minute

   Misses = 5 burpees (to be performed at the end of the workout)

Conditioning:  For time

-50 Wall balls 20/14

-30 Power snatches 95/55 (sub 75/35)

-20 C2B Pull ups (sub regular pull ups-banded or unbanded)

Nick ProhaskaComment