Wednesday 12/28/16 - Squat + Pause Squat + Jump

December 28, 2016

MAIN WOD 

M-1: Snatch w/ 3 Count Pause in Squat

5 Sets of 3

 

(Add 5-15lbs to your top weight from two weeks ago.)

--20:00 Time Cap--

 

M-2: 3 Rounds For Time:

15 Hang Squat Snatch, 95#/65#

15 Box Jump Overs, 24/20

--15:00 Time Cap--

 

OPTIONS

Level 2

3 Rounds For Time:

15 Hang Squat Snatch, 75/55

15 Box Jump Overs, 20/18

 

 

Level 1

3 Rounds For Time:

15 Hang Squat Snatch, 45/35

15 Box Jump Overs 12/6

 

 

FITNESS CLASS

F-1: 5:00 - 10:00 Double Under Practice

 

F-2: 12:00 EMOM Snatch + Overhead Squat (Build as Able)

 

F-3: 4 Rounds:

16 Cals Assault Bike

16 DB Snatches

48 Single Unders/32 Double unders

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