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Monday 12122022

WARMUP

STRENGTH

E2MOM

Power Snatch

 3 reps  @ 65%

 3 reps  @ 70%

3 reps  @ 75%

*Focus on receiving slightly above parallel and working fast/sharp turnover, keep it powerful, drop & reset between each rep


STRENGTH


3 Hover Hang Power Cleans + 3 Split Jerks

3 sets @ 60-65%

*no drop between hover hang power clean - stop 1" off floor.

*% Based on Power Clean and Jerk


WOD

20 min cap

2 Rounds for Time:

60 Double-Unders /100 singles

20/15 calories bike

10 Burpee touch bar


rest 4 min


2 Rounds for Time:

6 Clean and Jerks @ 135/95 /95/65

12 Shuttle Runs

6 Bar Muscle-Ups / 10 ctb


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