WOD:

#weightlifting wednesday

Every 90 Seconds x 6 Rounds:

2 Squat Snatches (80%) *UnLoaded will do :45 sec of Ball Slams **Can Scale to 1 Power Snatch + 1 Overhead Squat 2 times

Rest 3 minutes, then..

Every 90 Seconds x 6 Rounds:

2 Squat Clean and Jerks (80%)  UnLoaded will do *5 Jump Squats + 10 Plank Taps + 5 Push Ups

Rest 3 minutes, then with a 10 minute cap

100 Overhead Squats for Time (95/65lbs) *UnLoaded will do KB Goblet Squats  **Scale as needed in weight or to Front Squats or Back Squats if wanting to use barbell. 

Rest as needed, then..

2 Rounds:

30 Calorie Row or 20 Calorie Bike/Ski Erg , 1 Minute Rest between sets

CASHOUT:

2 Supersets of

10 Barbell Rollouts
10 Glute Bridges with weight