WOD - Apr 25, 2019

A. Snatch - increasing weight - EMOM 10 *goal is 1rm
+
3 Rounds
50 Air squats
7 Snatch deadlift
5 Hang power snatch
3 Overhead squats
5 Ring MU or 7 Ring dips

Time cap = 11 mins


Rx - 135/95#
Masters - 105/65#
Teens - 85/65#

FIT CLASS
Part A
DB upright row - 10/side x4
Powell raise - 10/side x4
Tricep extension - 10/side x4

Part B
Bulgarian split squats w/DBs - 10/side x3
Tall kneeling banded hip thrusts - 20x3
Weighted cossack squat - 20x3

Workout
4 Rounds
20 DB snatch
20 Ring rows
20 Wallballs
20 Knee raises