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Thursday WOD

CrossFit PTC – WOD

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Power Clean (Work up to heavy set of 3)

Alternating EMOM for 7 sets (14 minutes)

Min 1 – 3 power cleans, drop each rep. Start light and add each set.

MIn 2 – 12 Heavy wall balls (use a ball heavier than you normally use, or try to throw the ball to a higher target)

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP of:

10 alternating dumbbell snatches 35/20#

10 box jumps 24/20″

15 alternating dumbbell snatches

10 box jumps

20 alternating dumbbell snatches

10 box jumps…

etc….

Continue adding 5 dumbbell snatches each round until the clock runs out.

**Once you successfully complete a set of snatches AND box jumps, that counts as 1 round.

RX+ 50/35#

Masters RX 55+ 30/15#, 20″ step ups okay

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