Monday 17th October 2016 – WOD

In 10 mins build to a heavyish complex of:

1 power snatch
1 oh squat
1 hang snatch
1 oh squat
1 snatch balance

*Start with the bar focus on technique

Additional Work

20 mins after the class complete:

EMOM for 12 mins
100m sprint

*Goal is to run as fast as possible

In 21 minutes complete:

• EMOM for 5 mins:
  10 pull ups RX+ 12
• EMOM for 5 mins:
  10 o/h squats @ 52.5/35 RX+ 12 @ 60/42.5

  1 MIN REST

• EMOM for 10 mins:
  5 c2b pull ups RX+ 6
  5 oh squats RX+ 6 @ above weight