Public Whiteboard

Components

Snatch Balance

Power Snatch + Overhe ...

Hot Sauce

Settings

Workout

Overhead Stability

Weightlifting

Warm up to working weight (approximately
60% - 70% of snatch, or 135/95 if you plan on doing WOD as prescribed)
You will be using the SAME WEIGHT for all 10 minutes

EMOM X 10

1-5: Snatch Balance (5x2 OTM)

Snatch Balance

6-10: Power Snatch + Overhead Squat+ Hang Squat Snatch (One complex OTM)

Conditioning

Score just your OHS each round

Hot Sauce (4 Rounds for reps)

AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Whiteboard:

Wednesday, September 04, 2019

Clients:

Clients