Wednesday!
Strength:
Snatches (15:00)
1 Snatch Pull + 1 (full) Snatch x 6 @ 70-80% of 1RM. Perform 1 snatch pull, drop the bar between reps, resting no longer than 7-9 seconds.
Strength MOD:
1 Snatch Pull + 1 Power Snatch or Skill work.
Strength Alternative:
200 M Run
10 Hang Power Snatches #95/65
25 KB High Pulls #44/25
50 Bicycle Kicks
Met Con: 12:00 Clock!
Coach Sam’s B-Day WOD
*DOB: 12-8-81 (34)
E:
34 Wall Ball Shots #30/20 (10ft./9ft.)
81 Box Jumps “24/20
12 each (24 total) DB Hang Power Clean & Jerk (Hang Clean & Jerk is OK) #55/45
8 OTWB Burpees
RX:
81 Box Jumps “24/20
34 Wall Ball Shots #20/14 (10ft./9ft.)
12 each (24 total) DB Hang Power Clean & Jerk (Hang Clean & Jerk is OK) #45/35
8 OTWB Burpees
M/S:
8 OTWB Burpees
12 each (24 total) DB Hang Power Clean & Jerk (Hang Clean & Jerk is OK) #35/25
81 Box Jumps “24/20
34 Wall Ball Shots #14/12 (10ft./9ft.)