WOD

Workout of the Day and Specialty Class Programming

wednesday, october 5, 2016

as far as possible in 10 minutes:

3 power snatch 95/65

3 pull ups

6 power snatch

6 pull ups

9 power snatch 

9 pull ups

etc....

 

POWER HOUR

 

5-5-5-5-5

front squat

3-3-3-3-3

push press

4x60 seconds

ME row for calorie/ rest 2 minutes

 

BARBELL ENDURANCE

 

3 sets of:

power clean+front squat+2 jerks

3 sets of:

squat clean+hang squat clean+jerk

then,

EMOM for 20 minutes:

squat clean+hang squat clean+jerk