WOD for 091619

Skill: Overhead Squat

Strength: OHS + Snatch Lift Off

10 Mins to build to a “Heavy” Set of 5 OHS (rig)

-Or 10 Mins to complete 4-5 x 5 with very light weight

Snatch Lift Off

EMOTM x 5 Mins

4 Snatch Lift offs @ Metcon Weight

*Lift the bar slowly and stop at just below the knee.. hold for 2 secs then return to the floor 

Conditioning:

7 Min AMRAP

9 Power Snatch

9 OHS

36 Double Unders

Comp: 135/95, Double Unders

Fitness: 115/80, Double Unders

GPP: 75/55, Front Squats, Singles or Penguin Taps

Health: 12 Alt. DB Snatch/12 Alt. DB OH Lunge, Plate Hops