OBCF WoD – 05.08.2017
Strength/Skill
A. Snatch Primer – Complete 3 sets
Hang Muscle Snatch + OHS + Hang Squat Snatch
Start with empty BB….don’t climb higher than 95/65
Focus on speed and position.
B. EMOMx8 Snatch
Set 1 – 3 Reps @ 65%
Set 2 – 3 Reps @ 70%
Set 3 – 3 Reps @ 75%
Set 4 – 2 Reps @ 80%
Set 5 – 2 Reps @ 85%
Set 6 – 1 Rep @ 87.5%
Set 7 – 1 Rep @ 90%
Set 8 – 1 Rep @ 92%
**these don’t have to be touch and go..reset is okay.
Conditioning
12min AMRAP
21/15 Cal Row
50 Double Unders
2017 05 07