WOD 11.01.19

PERFORMANCE

OLYLIFTING

Hang Power Snatch + OHS

3x3 @75%

3x1 @80%


Hang Power Clean + Frontsquat

3x3 @75

3x1 @80%


*% is based on your 1RM power snatch/clean


CONDITIONING

Death by

Min1: Snatch 135/95

Min2: Double Unders


*Increase Snatch by 1 and Double Unders by 10.

**You can use time from the snatch to complete the double unders.


FITNESS

BUILD

3 SETS

5 Frontsquats

10 Alternating KB Goblet Lunges

rest 2:00



BURN

EMOM10

Min1: 30sec AB Mat Situps /30sec Hollow Rock

Min2: 30sec Wallball Shots/ 30sec Wall Sit