WOD 201218 - FRIDAY

WARM UP

Coach's Stretch

Burgener Warm-up Snatch

5 AMRAP

6 Air Squats to Calf Raise

8 Ring Rows

6 Hand Release Push Up

8 Hollow Rocks

---

Skill / Strength

Snatch Complex

4 Sets (unbroken)

2 Hang Muscle Snatch

1 Low Hang Power Snatch

1 Full Snatch + 2 sec Pause at bottom

*limiting factor is muscle snatch

*choose weight accordingly

---

WOD

12 - 9 - 6

Power Clean, 185/135#

C2B Pull Ups

TC: 12 Mins

Scaled Version:

Power Clean, 135/95#

Pull-Ups / Ring Rows

TC: 12 mins

---

Post WOD Accessory:

50 L/R Side Plank Rotations