11/10/2017

A) Thrusters

5 x 3 @ 80%

B) Snatch Balances

5 x 3 @ 70% of Squat Snatch

C) Conditioning:

3 Rounds

- 25 Wall Balls
- Assault Bike Cals (10/7)
- Row Cals (10/7)
- 200 ft Prowler Push (4/3)
- Rest as needed

-WOD BREAKDOWN-

A) Thrusters...you guys know the deal. Let's focus on driving your elbows up the entire during the squat portion of the lift. Head through the window at the top of the press.

B) The snatch balance is a movement designed to help us improve our receiving position in the snatch. If 70% of your full snatch is too much for you, then go light. The focus is to help us improve a weakness, so make sure we're hitting lots of reps with perfect technique.

C) This is another interval training type of workout. You're going to do 1 round  at 1000000% intensity, then rest as needed. Just make sure we're getting all 3 rounds end before the end of class.