MONDAY 1-8-18

Warm up
4min cardio
Row, run or jump rope
2-3 X
10 SHPT
5 Hang High Pull
5 BTN Press
5 snatch balance
5 OHS
5 Sots Press

 

WOD
A)
EMOM x 10 minutes
3 Snatch (full snatch)
30 Double Unders

B)
EMOM x 10 minutes
3 Power Clean and Jerk
30 Double Unders

*Each of these are to be done in the same minute! You pick the weight, You can use the same weight for both the snatch and the clean and jerk.  Also the snatches can be done as singles, then during the clean and jerks after Being warmed up you can start doing some touch and go reps.  If the clock catches you, then just make this an AMRAP for the 10 minutes!

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