Overhead Squat

E2MOM

min 0 to 2 = 6 Reps @ 65%

min 2 to 4 = 3 Reps @ 70% Pause at bottom 3 secs

min 4 to 6 = 6 Reps @ 65%

min 6 to 8 = 3 Reps @ 75% Pause at Bottom 3 secs

min 8 to 10 = 6 Reps @ 65%

min 10 to 12 =  3 Reps @ 80% Pause at Bottom 3 secs

 

Power Snatch

 

On the 1:30 x 4 Sets:

1 Slow and Halting Power Snatch (Slow at first pull and pause 2s at knee-level)

1 Power Snatch

 

… Directly into:

 

On the 1:00 x 6 Sets:

1 Power Snatch

 

Conditioning

 

9-7-5:

Bar Muscle-Ups

Squat Snatch (53 kg/35 kgs)

 

Time cap 10 mins

Posted in WOD

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