Me 🙂

WOD

“Dead & Company”

For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (225/155#)
Box Jump Overs (24/20″)
Toes to Bar

Cash-Out: 1 Mile Run

* There is a 30 minute time cap on this workout. Post time to the whiteboard.

Olympic Lifting Class

1. 6×3 Overhead Squat (climbing)
* 12-15 minutes to work to a heavy set (not a max effort).

2. On the 1:30 x 6 Sets:
1 Hang Power Snatch + 1 Power Snatch
1 Hang Squat Snatch + 1 Squat Snatch
* Moderate weight only use as technique focus.

3. 10min EMOM: 1 Squat Snatch
* Across at a challenging weight (~80-90% of 1 RM).