Tuesday, September 6, 2016

Power Snatch, Burpees, Double-unders

WOD


Bar & Accessory
A) Strict Shoulder Press, 3x5 @72.5%
B) Snatch Grip Deadlift + Snatch High Pull, 3x5

_________________________________________________________________________

Foundations
3 RFT / 15 cap
200m OH Carry, 45/25 | 35/15
50 Lunges
10 Thrusters, 75/55 | 65/45


Conditioning 
AMRAP 15
7 Power Snatch 96/65 | 75/55#
9 Burpees over bar
20 Double-unders


Competition 
For time / 15 cap
30 Burpees
10/5 Bar Muscle-ups
7 Bear Complex 115/80 | 95/65
Bike 30 Calories
7 Bear Complex
10/5 Bar Muscle-ups
30 Burpees


*Cool Down 
Rest 1 min after WOD
-then
Max UB WBS

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