WOD 10.23.17

Strength 

EMOM 10 minutes

1 Power Snatch with a 3 second pause 2 inches of the ground

Start at 70% and work up each round

Then…

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

Lower Body Muscular Imbalance 

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

4 x 10L/10R Walking lunge with a single KB/DB over head

Conditioning

3 Rounds

90 Second clock

5 Touch and Go Power Snatches (use 67% of your last EMOM snatch)

9 Box Jumps (max height 30/24)

With remaining time max cal row

Rest 4 minutes for full recovery!

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