29
Apr
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