Warm-up
250m Row
10 Overhead Squats
250m Row
10 Muscle Snatches
250m Row
10 Snatch Balances
Oly
EMOM10
Snatch
Minutes 1-3 – 3 Reps- 70%
Minutes 4-6 – 2 Reps 80%
Minutes 7-10 – 1 Rep 90-100%
Strength
Back Squat
3-3-3-3
2010 NE Regional WOD 1 (8 Minute Cap)
21-15-9
Overhead Squats (135,95)
Chest to Bar Pull-ups
Rest 5 Minutes
WOD 2 (7 Minute Cap)
500m Row
30 Pistols
30 Burpee to Target