WOD

Workout of the Day and Specialty Class Programming

Wednesday, October 9, 2019

5x3 TnG Power Clean

5x2 TnG Hang Clean

5x1 Clean

POWER HOUR

7x5 Back Squat

3x15 GHD Sit Up

Tabata Air Dyne

CORE ENDURANCE

500m Row

then

4 Rounds:

10 Burpee Box Jumps

10 DB Squats

then

500m row

+Core Work

BARBELL ENDURANCE

3 Sets: 3 SGDL + 2 Power Snatch + 1 Snatch Balance

4 Sets: Power Snatch + Snatch + OHS

EMOM 12: Snatch + OHS