"Hard Scrabble"

Strength
Back Squat

2-2-1-1

Front Squat 

2-2-1-1

WOD
3 Rounds
1 Minute of Max Double Unders
30s Rest
1 Minute of Max Toes to Bar
30s Rest
1 Minute of Max Calories on the Rower
30s Rest

Score = 3 Totals

Olympic Lifting Class 6pm Only

Warm Up:  25 Jumping Squats, 25 Pushups, 25 Jumping Lunges, 25 Dips (box) 2 Rounds. Then, 10 Front Squats, 10 OHS, 10 Sotts Press

Drill: 10-9-8-7-6-5-4-3-2-1 Goblet Lunges (1=both legs) 1-2-3-4-5-6-7-8-9-10 Power Snatch+OHS 50% of 1 rm

Complex: 1 Power Snatch + 1 Squat Snatch + 2 OHS    6(1+1+2) Ascending

Drill/Strength: Work up to a heavy Heaving Snatch Balance  (from the rack)