WOD:

1) Press Complex: 1-1-1-1-1

1 Complex consists of 3 Strict Press and 5 Push Press. Rest 2-3 minutes between sets. Looking for 5 sets as heavy as possible. Important, don’t Push Jerk the Push Presses, they must be Push Press.


2) 8 minute AMRAP:
5 Power Snatch 135/95
10 Burpees

Must be a Power Snatch, if you can’t Power Snatch take the weight down. Ideally try and keep yourself from Muscle Snatching, we want to see clean reps.


Competitors:

3) 5 rounds not for time:
5 Snatch Balance
5 Heaving Snatch Balance
5 Snatch Drop
5 Jerk Balance
5 Split Jerks

This is all about technique and speed. You may not use anymore than 45lbs. Focus on Speed, Speed, Speed, and footwork.


For results post weight of each set of Press Complex, Rounds plus Reps for Met-con along with any scaling, and thoughts/comments on Olympic Skill Work.


Post results/thoughts to comments