SWOD Tuesday 05.14.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 15s Dbl KB Overhead Hold + 15s Dbl KB Squat Hold
Min 2: Clean Grip OH Squat x 3-5 reps (Bar)

B1. Every 30 seconds x 5 sets
High Hang Satch x 1 rep @ 60% of 1RM Snatch

B2. Every 45 seconds x 5 sets
Hang Snatch (ATK) x 1 rep @ 65%

B3. EMOM x 5 minutes
Hang Snatch (BTK) x 1 rep @ 70%

B4. Every 90 seconds x 5 sets
Snatch x 1 rep @ 75%

C. 2 sets of:
AMRAP in 5 minutes of:
15/10 Cal Row
15 Burpees Over the Erg
15 Pull Ups
– Rest 5 minutes b/t sets –

D. 3 sets of:
DB Roll Back Extensions x 20 reps
DB Tate Press x 20 reps
DB Floor Press x 20 Alt reps
– Rest 60 seconds –