Wednesday 12/14/16 - Squat, Jump, Power, Throw

MAIN WOD
M-1: Snatch with 3 Count Pause in Squat
3-3-3, 3x3
M-2: 12:00 AMRAP
9 Box Jumps 24"/20"
6 Dumbbell Hang Power Snatch (L) 35-45#/15-25#
6 Dumbbell Hang Power Snatch (R)
15 Wall Ball 20#/14# to 10'/9'
*DB should be light weight.
OPTIONS
Level 2
9 Box Jumps 20''/18''
6 Dumbbell Hang Power Snatch (L) 25#/18#
6 Dumbbell Hang Power Snatch (R)
15 Wall Ball 14#/10# to 10'/9'
Level 1
9 Box Jumps 18"/12"
6 Dumbbell Hang Power Snatch (L) 15#/8#
6 Dumbbell Hang Power Snatch (R)
15 Wall Ball 10#/8# to 10'/9'
FITNESS CLASS
F-1: Clean + 3 Front Squats (Build as Able)
F-2: 20:00 EMOM Assault Bike
Odd: ON
Even: Off
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