WOD: “Nate” -Thurs 5.7.15
Skill: HSPU– 10 Min EMOM of 4 reps Focus: Kip WOD: Nate – 20 Min AMRAP 2 Muscle Ups (Mod: Pull Ups, JPU) 4
Skill: HSPU– 10 Min EMOM of 4 reps Focus: Kip WOD: Nate – 20 Min AMRAP 2 Muscle Ups (Mod: Pull Ups, JPU) 4
Skill: Hang Snatch 7×1 Keep increasing weight until you achieve a 1RM Hang Snatch (0, 1:30, 3, 4:30, 6, 7:30, 9) Focus: External Elbows, Punch Ceiling
Strength: Front Squat (Focus: Drive through heels on the way up) 12 minutes to complete 3×8 @65% 1×5 @70% 2×2@75% 1×1@80% WOD: 10 Round AMAP
Strength: 7 Sets to work up to a 1RM Complex of Hang Clean + Power Clean. (0, 1:30, 3, 4:30, 6, 7:30, 9) Focus: Hook