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)