Warm-up: Squat Snatch Conditioning: 4 Rounds 7 Hang Squat Snatch, 95#/65# 7 Hand Stand Push-ups 35 Double Unders or Tuck Jumps 12min time limit   Notes:   Modification will be a hang power snatch to OHS. Listen to your coach when it comes to choosing a weight and modification for the workout. If you can...Read More

WOD: AMRAP 10min 5 Power Clean and Push-Jerk, see chart 150m Run If you are new to the movement or working on technique (hitting the pocket, driving the hips from the dip), you will do a hang power clean with a push press or shoulder press. Strength: Dead Lift 2-2-2-2-2-2-2-2-2-2 @70%-90% Use the first 3...Read More