MON23JAN2017

WOD

Strength
FS: 8 min. EMOM – 2 FS @ 70-75%

Conditioning
4 Rounds for AMRAP – 4 min. on/2 min. off:
9 Deadlift (185/125)
12 Burpee Box Overs (24″/20″)
9 Cleans (any style, same weight as DL)

Extra

*Pick-up where you left off
4 min. EMOM – starting at 45% and building with no misses
3 Full snatch (stay b/n 45-75%)
rest 1 min.
4 min. EMOM
2 Full Snatch (stay b/n 70-85%
rest 1 min.
4 min. EMOM
1 Full Snatch (stay b/n 80-95%)

4 sets on bar: 6 sec. Hollow hold + 6 sec. arch hold + 4 H/A swings + 4 kipping pullups + 4 Bar MU

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s