8.21.19
A. Warm Up
EMOM x 12 mins
1st – Goblet Cossack Squat x 3/leg Tempo 30X0
2nd – 10 Russian KBS Heavy
3rd – 20sec Air dyne HARD (build up to sprint pace)
B. Olympic Lifting
3 sets of 5 reps Muscle Clean
-then-
4 sets of Muscle Snatch Complex
1 Muscle Snatch + 2 Hang Muscle Snatch Below Knee
C. WOD
3 Rounds for time of:
4 Hang Power Cleans 95/65
12 Toes to Bar
Row 18/15 Calories
-rest 2mins between rounds-
*Every set increase your pace on the Rower
**coaches challenge 5 rounds