Wednesday 11/8 WOD


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PERFORMANCE:
A. SKILL EMOM x 5: Snatch Balance  x 2-3 Light and fast, stabilize in bottom 2 secs before recovering
B. Snatch Pull + Hang Squat Snatch + Squat Snatch
C. EMOM x 7 Min: Squat Snatch : Build to a MFD 
+
D.. “Oxygen”
7 Min AMRAP of Power Snatches @ 115/80#
*EMOM starting at 0:00  you must complete 7 Wall Balls @ 20-30/14-20#
+
3 Sets:
20 Crunches with fingers behind ears - head and shoulders off ground elbows back
20 Side Crunches with fingers besides ears - elbow towards hip
20 Flutter kicks in hollow position -lower back MUST be connected to floor throughout - hands under butt as scale



FITNESS:
A. EMOM x 5 Min: Snatch Pull + Hang Power Snatch + Power Snatch @ 45-60%
B. EMOM x 6 Min: Power Snatch - Build to a Solid Single
+
“Oxygen”
7 Min AMRAP of  Power Snatches @ 75-95/55-65#
* EMOM starting at 0:00 you must complete 7 Wall Balls @ 20/14#
+
3 Sets:
20 Crunches with fingers behind ears - head and shoulders off ground elbows back
20 Side Crunches with fingers besides ears - elbow towards hip
20 Flutter kicks in hollow position -lower back MUST be connected to floor throughout - hands under butt as scale
rest 30 sec between sets


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