Warm-Up with class first 5 minutes
Mobility: 5 minutes (tabata style) ...
15 MINUTES for Strength
Competition and General Fitness:
Hang Power Snatch - Work on proper mechanics, use same rep scheme as Competition and G.F.
Wod: GOAL IS SUB 10 MINUTES FOR WOD
Competition: **If you can't do the OHS unbroken at this weight it DOES NOT count as RX. Pick a weight you can do unbroken
3 Rounds for TIme
10 Overhead Squats 135/95
50 Double Unders
Row 2000 Meters for Time
Double Under: Can count attempts or lower the number. CAN"T DO BOTH. If doing singles 3x the amount.
50 Single Unders per round.
Row: - 500 m for time