WOD for 043018

Skill:

Snatch

Strength:       

  Snatch:

(3) 5-min EMOMS

1.) 5-min EMOM: 3 reps @ 80% (Not touch and Go)

2.) 5-min EMOM: 2 reps @ 85% (Not touch and Go)

3.) 5-min EMOM: 1 Rep @ 90%

Goal: Build Capacity at a high percentage of your 1RM

Metcon:      

     (4) Rounds of 3-min AMRAP (1-min Rest B/W Rounds)

            6 Squat Snatches

            9 Toes-to-bar

            12 Wall-Balls

–Score: Round and Reps across the 4 Rounds

–Weight increases each new round

L1: 115/85, 135/95, 155/105,165/115, 185/135, 20/14, T2B

L2: 95/65,105/75, 135/95, 155/105, 20/14, T2B

L3: 45/35, 65/45, 75/55, 95/65, K2E, 14/12

L4: DB Snatches, Ab-mat Sit-ups, 12/10