Thursday’s WOD

Warm-up:

3 Sets:
10 Snatch Grip Press, light weight, controlled eccentric
10 Snatch Grip Split Stance Romanian Deadlifts/side, light weight, controlled eccentric
10 Front Squats, light weight, controlled eccentric
10 Press from Split, light weight, controlled eccentric

Strength 1:

Snatch 8×1

Notes
Athletes with an established 1RM snatch should start at 80%.

TIMECAP: 20:00

Strength 2:

Clean + Front Squat + Jerk 8×1

Notes
Athletes with an established 1RM clean & jerk should start at 80%.

TIMECAP: 20:00

Extra Work – Every 6 Minutes x 4 Rounds:

2 Power Snatch + 2 Hang Squat Clean + 2 Power Clean & Jerk, 185#/125#
20/15 Calories Assault Bike OR Row
2 Power Snatch + 2 Hang Squat Clean + 2 Power Clean & Jerk, 185#/125#