WOD NOTES:
Working on some overhead strength and stability.
Followed by some quick intense intervals.
Fitness
15 minutes
OH Squat technique work
E2MO2M x 6
3 sets 250 m row*
3 sets 250 m ski*
*Goal is to keep times within a few seconds of each other
Performance
5 sets
1 Snatch + 2 OHS
EMOM x 10
Evens = 10 Power snatch 75/55
Odds = 3 Bar MU*
*scale to CTB if needed
Sport
Dynamic prep x 2
Indian club circles x 20
Frogger x 60 seconds
Snatch (no feet)
6 x 1 @90% of last weeks #
Clean E2MO2M x 8
75% x 2, 80% x 2, 85% x 2, 90% x 2
Push Jerk (pause in dip)
Build to heavy double in 5 sets
