Workout 1/19/2015


SS: 8 Minute alternating EMOM
Even: 1x 3-Position Power Snatch (Floor, Knee, Pow. Pos.)+ 5 Wallballs

Odd: 1x 3-Position Power Clean (Floor, Knee, Pow. Pos.)+1 Push Jerk+ 5 Wallballs

*Use the same weight you will use for WOD.

WOD: “For Time”
15 Snatches 135/95
100 Wallballs 20/14
15 Clean and Jerks 135/95

* All Snatches and C&J’s are from the floor but can be executed as either a power or full version of lift depending on athletes preference. Whether or not you choose to scale the weight for your Olympic lifts should be the same.

Core: 100 Russian twist w/plate, 50 Good Morning with empty Barbell