SAT20MAY2017

WOD

Strength
Power Snatch – 10 minutes to build to heavy double,  not TNG

Conditioning
AMRAP in 18 min, in teams of two, split as desired:
10 Ring Dips
10 OHS (95/65)
10 Burpees

Extra

Before Conditioning
–8 min. EMOM – building: 2 Power snatch, not T&G
–rest 2 min.
–5 min. to find max 2 rep hang full snatch
–rest 2 min.
–4 min. AMRAP:
10 alt. DB squat snatch (55/35)
20 UB DU
10 Stone to shoulder (AHAP)

4 min. Tabata – Hollow rock

6 sets of 6 – Butterfly pullups w/ boxes 3′ in front and in back

After
4 min. Tabata – Hollow scissor kicks

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