JSACF - Wednesday

Wednesday I-O-C -(IOR)

Intensity

Partner Pinch Grip Hold 2x45/35’s# 

10 Shoulder Press 45#

10 Push-ups

*every time partner drops plates, switch

6min AMRAP

Olympic

Snatch Complex

EMOM for 10 minutes: Snatch Complex

1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat EMOM for 10 minutes. Bar leaves ground on Power Snatch and does not touch until after the OHS. This is a complex.

Conditioning 

21-18-15-12-9-6-3

Push Jerk 75/55#

Hollow Rocks

 

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