Friday, January 6, 2017

Posted: January 6, 2017 by jmdimitri in WOD

For time: 

40-30-20-10

WallBalls (14/20)

Parallette/Box Dips

50 Dubs/ (100 singles/ 30 seconds Dub practice ) after ea Rd 

.

Finisher:

5 rds

10 Hollow Rocks

10 V-Ups

10 GHD 

10 sec. Hollow Hold

– Rest 1 min –

————–

Oly 6pm

A)

Hang Power Snatch

3 sets x 3 reps @ 80%

3 hang power snatch from below the knee for 3 sets at 80% of your one rep max snatch.

B) 

Hang Power Touch and Go Cleans

3 sets x 3 reps @ 65%

Minimum 60% of your one rep max clean. Start the movement from the hang. 

C) 

Back Squat
3 sets x 2 reps @ 80%
80% of your one rep max back squat.

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