24 August 2018

 

STRENGTH: 

LEVEL 1 

EMOM: 12 Minutes

2 Power Snatch 

**Select a challenging weight; can add or subtract each set based on performance and feel

LEVEL 2 

Minutes 0-6: 4 x 3 Power Snatch @ 75%

Minutes 6-10: 3 x 2 Power Snatch @ 85%

Minutes 10-12: 2 x1 Power Snatch @ 90%+

 

STRENGTH OHS:

E2MOM: 10 Minutes

3 PAUSE OH Squats (55-65%)

 

WOD:  

(Time Cap:  12 Minutes)

3 RFT:
12/15 Calories on Assault Bike
12 DEVILS Press (Rx: 35/25, S: 25/15)
6 Strict Dips (A: Ring MU, S: Box Dips)

 

CORE/RECOVERY: 

75 Hollow Rocks (A: 100; S: 50)