July 12, 2017

SKILL/STRENGTH: EMOM x 10 min

Odd Minutes: 20 x double unders/attempts
Even Minutes: 5 x push press

WOD: 5 rounds for time,

10 x thrusters

10 x box jump overs

OLYMPIC LIFTING

SKILL: Junk Yard Dog + Burgener warm up

STRENGTH: A) Power snatch + overhead squat (1 + 2) x 10 sets, every 90 seconds

B) Snatch Pulls – 90%x3, 95%x3, 100%x3

WOD: For time,

21-15-9

Toes to bar

Russian KB swings