Saturday Group Strength and Conditioning

WOD 1 = Snatch Complex (20-32)

12 min EMOM

-1 Snatch Pull + 1 Snatch

*Power or Squat snatch. Get as deep as you can while maintaining good form. But don’t worry about the bottom of the squat. Instead focus on keeping chest as open as possible in the receiving position

 Work up to a heavy complex.

WOD 2= OHS (34-46)

12 min EMOM

-2 OHS

*From the rack, work up to a heavy double.

WOD 3 = Partner WOD (48-58)

10 min AMRAP

-Max Calories on the ergs (airdyne and rower)

Switch partners every 10 cal

Switch ergs every 40 cal

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