Explosive Strength
Strength
Snatch Complex (Hip Squat Snatch + Hang Squat Snatch)
WOD
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
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
4 x 1min Banded Static Ab Holds
http://conjugatefitness.wistia.com/medias/syazyokf8g
http://conjugatefitness.wistia.com/medias/syazyokf8g
**Focus is on opening hips and pulling under bar