Monday, July 11, 2016

Row, Power Snatches, Burpees

WOD

Barwork & Accessory 
A) Snatch High Pull + Hang Squat Snatch + Snatch Balance, 1-1-1-1-1
B) GHD Sit up, 5 x 5-10
-then
C) EMOM x 7 - Snatch High Pull + Hang Squat Snatch + Snatch Balance @ 80% of 1 RM

_________________________________________________________________________

Foundations 
3 RFT / 15 cap
10 Front Squats, 95/65 | 75/55
20 Reverse Hypers
30 Box Step Ups, 20"


Conditioning 
3 RFT / 15 cap
Row 500m
9 Power Snatches, 105/75 | 75/55
15 Lateral Burpees over bar


Competition 
15 cap
KB Farmers carry around the building, 70/45's | 55/35's
-then 5 rounds of:
5 Squat Clean Thrusters, 135/95 | 115/75
10 UB T2B
-then
KB Farmers carry around the building, 70/45's | 55/35's


*Cool Down 
For time:  30 Burpees

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