Cerissa working through the final WOD at LNS #4. Always a good time watching her lift!
STRENGTH – SNATCH 15 min EMOM 1 Snatch from the High Hang 1 Snatch from Mid Thigh 1 Snatch from just below the knee All reps should be a squat snatch if you are able. If you power snatch these reps then add one overhead squat to the last rep. Position and form should not be sacrificed for load. Increase load every 5 min.
CONDITIONING 5 Squat Snatch (135#/95#) 10 Chest to Bar Pull-up 4-8, 3-6, 2-4, 1-2
A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40
A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees
A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.