Monday February 8th WOD

Warm up:  7 minutes Coach-led BW drills and PVC drills

 

Strength 1:  Snatch

-12 minutes to establish a 1R heavy

 

Strength 2:  Back squat

-5 at 75%

-3 at 85%

-1+ at 95%

 

Conditioning:  Against a 3 minute clock perform:

-500m row

-ME Power snatch 155/95, 135/75, 115/55, 95/35

-Rest 2 minutes

 

Against a 2 minute clock perform:

-20 Burpees

-ME Power snatch (same weight)

-Rest 2 minutes

 

Against a 60 second clock perform:

-50 DU’s (sub 75 Singles)

-ME Power snatch (same weight)

Post:  Long row + foam roll