Friday June 4th


Friday June 4th

Warm up
200m Run
20 Power pos. power snatch
200m run
20 hang pos. power snatch

Take the next 15 minutes to work up to a heavier double hang snatch. The wod is 24 Minutes so we are starting that at :30 after each class

Amrap 24 Minutes
10 Toes to Bar
10 Hang Power Snatches 75/55
250 meter row or ski
Rest 2:00

*the 2 minute rest should allow for big and mostly unbroken sets especially early on. Looking for close to 1 to 1 work to rest, maybe a little over 2 on the work

Extra work
Every 3 Minutes for 21 Minutes
30 Double Unders
4 D-ball Cleans ahap
30 Double Unders
8 d-ball clean ahap