Thursday August 11, 2016

(Practice / Phosphogenic 1-10 sec bursts) 

Warm-up (15 min)

SOD 

Back and Overhead Squats: 4 x 7 Back Squats right into 1 Overhead Squat ^ (18 min)

WOD 

EMOM for 16 min:
Min #1: 1 Power Snatch > 1 Hang Power Snatch and 1 Hang Squat Snatch
Min #2: 12 Hollow Rocks
Min #3: 1-2x: 1 Power Clean > 1 Hang Power Clean and 1 Hang Squat Clean (same weight as snatch bar)
Min #4: 20 Superman Pulses w/ 1 sec pause at top