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WOD for Monday, Sep 14:

SECONDARY STRENGTH

Snatch RX (Choose either A or B)

A) 5 Power Snatches every minute on the minute (6 minutes).

B) 6 Power Snatches every minute on the minute (5 minutes).


**Complete the EMOM with the same weight working between 65-95#/95-135#

OR


Clean & Jerk Scaled (Choose A or B)

A) 5 Clean & Jerks every minute on the minute (6 minutes).

B) 6 Clean & Jerks every minute on the minute (5 minutes).


**Complete the EMOM with the same weight working between 75-105#/105-155#


Start out smooth and slow with the plan to take 3-5 seconds off each round by moving faster.


METCON

12 Minute AMRAP

  • 20/30 Cal Row

  • 60 second L-sit (Accumulate time as needed. :20 sec = 1 Rep)

  • 18 push-ups (Modify reps to 12 if hitting failure early)


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