09.17.2018 WOD

A. Mobility

B. Warmup
Coaches choice

C. Volume
EMOM for 8 mins

Even min: 1 segmented power snatch(2 sec pause at knee)+1 snatch balance + 2 ohs 22×1 tempo
Odd min: 3 elevator HSPU (pause 2 sec half way down, at bottom, halfway back up, and top on all reps)

D. Metcon – POWER focus
5 sets
4 power clean touch and go (135/95 – add weight each set)
10 Handstand Push-ups
18 Cal row/AB/ski erg

3 mins rest
Goal is to go unbroken every movement, max effort on row