11-12-13

Warmup

Circuit (:45 on/:15 transition) (2x/around)

Rope Climbs/Lowers
Ball Slams
Ring Rows
DB Push Pres

Air-Dyne or Rower

Skill

Snatch Review, Sweep-Sweep-Catch Drill 45/65(65/95) x5
 
Strength
Snatch +OVHS, 2 EMOM 10 Minutes at 70% of 1RM
-OR- If 1RM is Unknown Recommended intensity range: Males: 65/85/95/105/115, Females: 35/45/55/65
 
 
 
WOD
12 Min AMRAP
15 Box Jump 24/20
12 Shoulder to Overhead 115/85
9 Ring Push Up

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