Monday 10-5-20

 Every 90 seconds for 8 rounds - Snatch - 2 sec pause at the knee, 2 sec pause at the hip, high pull- then full squat clean from the ground.  

Wod - 16 min emom 

1- 10 hang power snatch 115/75

2- 20 slam balls

3- single dumbbell step ups 20” 50/35

4- rest

- dumbbell must be held at your side for step ups.  You can switch at anytime to the other hand.  Score is total step up reps. 

“Do not judge me by my successes, judge me by how many times I fell and got back up again “ Nelson Mandela