6/10/2012 OHS…WOD

Barbell

5-4-3-2-1 Heaving Snatch Balance-perfect form and depth, get heavy.

Strength

5-4-3-2-1 Overhead Squat-MUST GET TO CORRECT DEPTH for 1 Rep Max

15 reps of Back Rack Push Press using 50% of your 1rm OHS

WOD

1000m Row

50 Goblet Squats 53/35 KB

40 1 Arm Clean and Jerk 53/35 KB (20 each arm)

If you do not have a smooth transition for KB cleans use a Dumbell

30 Figure 8 with Hold 53/35

Core

200 Flutterkicks (2ct)

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