Posted on

09 January 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Power Snatch (4 x 4 ) *Use 70% of your 1 RM for all sets.

WOD:
Metcon (Weight) 7 Rounds (3 minutes each)
1 Power Snatch
2 OHS
3 Power Cleans
4 Front Squats
*Must hold onto the bar for the entire complex
*Goal is to increase weight each round
*Score is the heaviest weight lifted

Mobility:
Shoulders

Buy Out:
50 Bar Hops
10 GHD Sit Ups
10 GHD Back Extensions

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