WOD 10.16.17

Strength 

EMOM 6 minutes

1 Power Snatch with a 3 second pause about 2 inches of the ground, start at 70% and work up every minute

Then…

Work up to a heavy back squat set of 5 then reduce by 10% and then 2 x 5

Lower Body Imbalance 

4 x 10L/10R Suitcase Deadlifts with a KB/DB; standing on a 45lb plate for deficit

4 x 10L/10R Lunge with a single heavy KB/DB

Conditioning  

3 Rounds of…

With a 90 second clock

6 touch and go power snatch (65% of your last EMOM snatch)

9 Box Jumps (max height 30/24)

Row max calories with remaining time

Rest 4 minutes

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