Thursday 171109

Skill/Strength
High Hang Power Snatch + Overhead Squat
10 minutes to work up to a heavy 1 rep for the day

Snatch Pulls
5 x 3 rep @ 105% of 1RM – High Elbows
*5 minutes

WOD
Every minute on the minute for 20 minutes complete:
Odd min.:  Goat movement 1
Even min.: Goat movement 2

Note:  “Goat” is slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

Boot Camp
As many rounds as possible in 5 minutes
100 meter run
10 box jumps
Rest 2 minutes
As many rounds as possible in 5 minutes
10 candle stick levers
10 Russian twist
Rest 2 minutes
As many rounds as possible in 5 minutes
100 meter run
15 kettlebell swings
Rest 2 minutes