WOD: (10 min Cap)
#jackie
1000m Row (no more than 5 min on rower)
50 Thrusters (45lb for ALL/scale as needed) *UnLoaded Wall Balls
30 Pull ups *Unloaded Ring Rows
OLY STRENGTH:
EMOMx12: Snatch
Mins 0-3 are Power Snatch + Hang Squat Snatch + Snatch Balance **Unloaded will 10 Plate Ground to Overhead
Mins 4-7 are Hang squat snatch **UnLoaded will do 10 Jumping Hip Hop Squats
Mins 8-11 are Squat snatch **UnLoaded will do 10 Ball Slams
***If Snatches aren’t cooperating athlete can do Power Clean/Hang Squat Clean/Front Squat/Squat Clean
STENGTH:
3×10 Back Squats
*UnLoaded will do:
5×10 Goblet Squats superset with 5×10 Plank Taps (R/L=1)