11/30/2017

A) Bench Press

4 x 6 @ 70%

B) Weightlifting

Power Snatch + Snatch + OHS

Heavy Single

C) Conditioning

AMRAP 15

- 20 OHS (95/65)
- 20 Plate G2OH (45/25)
- 20 Weighted Sit Ups (53/35)

- WOD BREAKDOWN -

A) Bench day is going to continue to stay on Thursday for a while. Remember to keep your elbows in, press your feet into the floor, and use every muscle in your body.

B) Work to a heavy single for the complex. If you're someone who has a particularly hard time with these movements and you find your heavy weight quickly, then do that several times. Allow yourself to perfect the technique.

C) This workout is entirely about your core/midline. Have fun, and breath deep!