180320 ~ Training Day

Today is one of those days...where we just need to get the work done!  You have a set amount of work to complete withing a 60s window.  Make sure you leave some time to rest and transition to the next station!!  Focus on the efficiency of your movements!

Strength:

EMOM x 10 min

 1 Drop Snatch + 3 OHS @ 75-80% Snatch

Conditioning:

“Four by Four”
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 50 DU’
Minute 3: 7 Power Snatches + 7 Overhead Squats (95/65)
Minute 4: 20/15 Cal Bike

Cash Out:

12 min Goat Practice

Or

 12 min Easy Row

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