Friday, October 28, 2016

Burpees, Snatches

WOD

Bar Work & Accessory
A) Shoulder Press, 3x3 @ 87.5% of 1 RM
B) Snatch High-pull, 3x3 @ same load as A
C) GHD Sit-up, 3x5-10
 __________________________________________________________

Foundations 
AMRAP 20
150 Single-unders
90 Air Squats
150 Single-unders
60 Hollow Rocks
150 Single-unders
30 Burpees


Conditioning
For time / 20 cap
30 Lateral Burpees over bar
10 Snatches 135/95 | 115/75
20 Lateral Burpees
20 Snatches 115/75 | 95/65
10 Lateral Burpees
30 Snatches 95/65 | 75/55


Competition 
For time / 12 cap
30 Front Squats 155/105 | 135/95
40 Cals Bike
50 T2B (5 Power Cleans each break...same weight as Front Squats)


Kicker
Rest 1 minute
-then
2 AMRAP - Bike for calories




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