2.7.19

Snatch Strength
15 Min EMOM
Min 1-5: 3 Deadlift + 2 Hang Shrug + 1 Hang High Pull
Min 6-10: 3 Push Press + 2 OHS + 1 Snatch Balance
Min 11-15: 1 Power Snatch + 1 Squat Snatch

Wod
100 Back Squats 95/65
Start with then continue to do 8 Push-ups EMOM
CC: 5 HSPU EMOM

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2.4.19

Strength
16 min EMOM
Clean and Jerk
Min 1-4, 5 Hang High Pull (1 second pause at the bottom of the hang)
Min 5-8, 3 Push Press + 2 Push Jerk
Min 9-12, 1 Power Clean + 1 Hang Clean + 1 Hang Squat Clean
Min 13-16, 2 Squat Clean and Jerks

Wod
3X
2 min AMRAP 1 min rest
35 Wallballs
Max rep Pull-ups

1.31.19

Rowing Sprints
2X
300 Meters
1 min rest
then
5X
150 Meters
30 sec rest
then
1X
750 Meters
*score your average split time*

Wod
2X
4 min AMRAP
12 Thrusters 75/55
9 Pull-ups
6 Burpees
2 min rest
*pick up where you left off for the 2nd AMRAP*