Jan 23

Monday – SPEED

fullsizerssender

Warm Up
Barbell Muscle Snatch
Barbell Squat Jump
Ring Rows

WOD #1
6 Rounds E2MOM
3 Power Snatches
3 Snatch Grip Push Press
3 OHS
(Weight is ideally a maximum of 70-75% of your Snatch Weight)

WOD #2
2 Rounds
1 Minute Amrap
Axle Bar OH Deadlift
Rest 2-3 Minutes
(Optional Weights are: m175/w125, m145/w105, m115/w85)