WOD - 1.24.18

Strength: 1) 6 Minute EMOM: Snatch Progression @ Empty BB Weight Or Up To50% of 1-RM

-Minute 1: 3 Reps of Snatch Grip Deadlifts

-Minute 2: 3 Reps of Hang Power Snatch

-Minute 3: 3 Reps of Power Snatch

-Minute 4: 3 Reps of OHS

-Minute 5: 3 Reps of Hang Power Snatch + OHS

-Minute 6: 3 Reps of Full Snatch

2) 12 Minutes to Complete the Following Snatch (Any Style) Work:

-Set 1: 3 Reps @ 55%

-Set 2: 3 Reps @ 60%

-Set 3: 2 Reps @ 65%

-Set 4: 2 Reps @ 70%

-Set 5: 2 Reps @ 75%

-Set 6: 1 Rep @ 80%

Conditioning:

5 Rounds For Time: (16 Minute CAP)

12 KB Swings (53/35) 4 Ring MU (Scaled: 8 Dips) 6 Ground to Overhead (135/85)