Warm Up:
Run or row
3 rounds empty bar
10 DL
10 hang snatches
5 OHS
Strength:
Squat snatch to a heavy 1RM
WOD:
10 min AMRAP
8 power snatches
8 hang snatches
8 bar hop overs 
Posted on Dec 20, 16
Warm Up:
Run or row
3 rounds empty bar
10 DL
10 hang snatches
5 OHS
Strength:
Squat snatch to a heavy 1RM
WOD:
10 min AMRAP
8 power snatches
8 hang snatches
8 bar hop overs
Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.