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WOD - Wednesday, 7/11/2018

WU.
With an empty bar or PVC
4 Hang Muscle Snatches
4 BTN Snatch-grip Push jerks
4 OHS
4 Snatches (mid-shin)
x 3

A. Strength: Snatches (20:00)
5 minutes to warm up
Then
EMOTM 15:
1-5: 1@66%
6-10: 1@71%
11-15: 1@76%

B. Conditioning:

AMRAP 8

8 DB Deadlifts
8 DB Hang Power Cleans
8 DB Front Squats
8 DB Shoulder to Overhead

8 Burpees

Rx = 50s/35s

Extra Credit: Durante’s Core
5 rounds for quality:
10 Hollowrocks
10 V-ups
10 Tuck ups
:10 hollow hold
Rest 1:00 between rounds

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