Sunday 1.11.15 WOD

Explosive Strength


Snatch Complex (Hip Squat Snatch + Hang Squat Snatch)
**Work to a heavy, no misses allowed
**Focus is on opening hips and pulling under bar


Last completed 10.3.14
EMOM for 15min
Min 1:  7 Cleans
Min 2:  7 Split Jerks
Min 3:  45sec Hollow Rocks
**Repeat rounds until the 15min is complete
**Work at 60% 1RM Clean & Jerk
** Score total successful rounds
**Cleans: Power or Squat
** Hollow Rocks Rx: 45sec of the min must be completed

Extra Credit