16 July 2018

STRENGTH:

Level 1: 

10 Minutes to Complete

Power Snatch into OH Squat (Without Moving Feet):  5 x 3 (Climbing)

** Goal is to gradually transition to fluid “squat” snatch with focus on foot work; increase weight to challenge form

LEVEL 2:

EMOM:  10 Minutes

2 Snatch (starting @ 70% and climbing every 1 to 2 minutes)

WOD:

5 RFT:

3 Snatch (A: 135/95; Rx: 115/80; S: 95/65)

2 Rounds of Cindy (S: Ring Rows; A: C2B Pull Ups)

1 Rope Climb (A: Legless; S: Rope Bites or Walks; S2: 5 Ring Rows)

1 Round of Cindy = 5 Pull ups; 10 Push Ups; 15 Air Squats

CORE/RECOVERY:

4 ROUNDS (Not for time):

10 Plank to Press

10 Hollow Rocks

**Rest :30 after each round