
WOD: Friday
EMOM x 20:
1. 1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats
2. Push-ups
*Choose your own load/reps to maintain throughout. Aim for a moderately heavy load that allows for explosive/precise movement on the snatch complex.
EMOM x 20:
1. 1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats
2. Push-ups
*Choose your own load/reps to maintain throughout. Aim for a moderately heavy load that allows for explosive/precise movement on the snatch complex.
A. Sled Push 2-2-2-2-2 (10m)
B. Front Rack Carry 3-3-3-3-3 (10m)
C. Farmers Carry 2-2-2-2-2 (25m)
AMRAP in 3 minutes:
20 Push Jerk 50/35kg
20 Hang Power Clean 50/35kg
Max Burpees (over the bar)
Rest 3 minutes
AMRAP in 3 minutes:
15 Push Jerk 60/42.5kg
15 Hang Power Clean 60/42.5kg
Max Burpees (over the bar)
Rest 3 minutes
AMRAP in 3 minutes:
10 Push Jerk 70/50kg
10 Hang Power Clean 70/50kg
Max Burpees (over the bar)
Rest 3 minutes
AMRAP in 3 minutes:
5 Push Jerk 80/57.5kg
5 Hang Power Clean 80/57.5kg
Max Burpees (over the bar)