Wednesday WOD
PREWOD:

Warm Up

Skill: Power Snatch

Oly Strength:

5 x Snatch Complex

1 Power Snatch + 1 Hang Squat Snatch + 1 Over Head Squat   *Sub all power snatches or sub front squats *option to take as only a skill and not for strength

METCON:
Wednesday WOD

*Running clock of 12 min

0-3min:  200m Run then ME Overhead Squat  95/65 (Comp 115/75)

3-6 min: 200m Run then ME Shoulder to Overhead

6-9 min: 200m Run then ME Power Snatch

9-12 min: 200m Run then ME Power Cleans

Score= total Reps

AMRAP