WOD

A. OHS @ 1010 x 3 singles EMOM w/empty barbell *positional work here!
B. Snatch up to a heavy single in 12-14 mins
*Not comfortable then do the Power Version!
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5 min amrap
3 PS (115/78)
6 Jump Squats
200 ft Shuttle run *50 ft up and back twice!
Rest 2 mins
5 min amrap
3 Hang PS (115/78)
6 Jumping Lunge Steps
200 ft Shuttle run
 
1Team Training 
A. C+J 2 reps @ 50,60,70%; 2 x 1 @ 80%, 1 x 1 @ 85%, 1 x 1 @ 90%
B. Deadstop FS x 1 into 10 secs descent back down to rack or blocks x 5 singles *Build by feel
C.1 Bench Press 5,3,5,3
C.2 Strict Ring Neutral Grip Pullup Hold 4 x 10-20 secs *Hold the top of the rep (rings to chest)
C.3 DB Zottman Curls 4 x 8 reps *ask coach how to do this!
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8 EMOM
Odd mins- Amrap L-sit hold
Even mins- 5 Slow Back Extensions *Hold last rep at the top for 10 secs *weighted if possible
Address:
1501 Grandview Avenue
West Deptford, NJ 08066
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