OLY WOD – 01/14/2017

Angelino CrossFit – Competition Series

OLY

A. STRENGTH: 10-Minute AMRAP; start with an empty bar and increase throughout. Build up small and keep good form and be explosive.

3x Muscle Snatch (from the floor)

3x Snatch-Grip Push Press

3x Snatch Drop (from behind the neck)

B. SKILL: 8-Minute EMOM; every minute on the minute perform one (1x) set of the following complex. Start at 40-50% of 1RM and increase each round.

1-Power Snatch + 1-Snatch

C. CONDITIONING: 3 Rounds

30x Overhead Plate Carry Walking Lunges (45/35)

5x Burpees

15x Chest-To-Bar Pull-Ups

Snatch

Power Snatch

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