WOD: 12/5/19

Skill/Stability/Strength
Snatch: Heavy Single in 12 sets.
– Goal is to hit 90% of 1RM if known
– Any style snatch is acceptable today
– Intermediate moderate set of 1
– Beginner – technique work for 10-12 sets

Conditioning
”Open Style”
AMRAP 7:
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders

[Rx+ Metcon #2 – Rest 10:00 after ”Open Style”
AMRAP 7:
21 Power Cleans (95, 65)
15 Front Squats (95, 65)
9 Bar Muscle-ups]

Extra Credit
Banded Glute Bridge: 3 x 10
– squeeze glutes for a 1 count at top of each rep

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