Friday

SKILL

 

3 min of Hollow Rock

****if you need to rest you must do so in a Superman hold***

 

OLY

 

EMOM for 10 min

 

1 Hang Snatch + 2 OHS

**Build to a heavy complex if mechanics allow

 

L1 – 1 Power Snatch + 2 OHS

 

rest 1 min

 

Every :90 sec for 5 sets

 

3 Clean Pull + 3 Power Clean + 3 Front Squats + 3 Push Jerks

L1 – 95/65

L2 – 115/75

L3 – 135/95

 

rest 4 min

 

WOD

 

“Hang & Burp”

15-12-9-6-3

Hang Power Snatch

Bar Facing Burpees

 

L1 – 75/35

L2 – 95/65

L3 – 115/75