WOD 2/3/17

Strength: Back Squat

10 min E2MOM 5 reps (Start at 70% 5RM then add weight each set to failure)

MetCon: 3 RFT
400m run
21 Air Sqats
12 Box Jumps 60/50cm

*Ask coach for scaling options.


Olympic weightlifting

20 min work up to 3 RM snatch

Snatch complex:

SN high pull + muscle snatch + power snatch + drop snatch/snatch balance

7 rds, start @50% add weight by feel

Squat Jerk 6x3x70%

Front squat 3x3x75% 3x2x85%