July 18

Monday – SPEED

IMG_6156-1

Warm Up
Barbell Muscle Snatch
MB Drop Catch

Strength: OHS w/ Pause
3-5 Sets of Doubles with 3 second pause

WOD #1
10 Rounds, Every 75 Seconds
2 Power Snatches
1 OHS
OR
2 Full Snatches
(Weight should be 75-85%)

WOD #2
90 Second Amrap
OH Axle Bar Deadlifts (m175/w115)