Friday, October 7, 2016

Double-unders, Power Snatches

WOD

Bar & Accessory
A) Overhead Squat, 3x5 @ 80% of 1 RM
B) Snatch Grip Deadlift, 3x5 @ same loads as A
C) Row for time:  3x100m 
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Foundations 
For time / 15 cap
50 Air Squats
-then
3 Rounds of:
Run 200m
12 Strict Banded Pull-ups
21 KBS, 55/35 | 45/25#
-then
50 Hand Release Push-ups


Conditioning
Partner WOD / AMRAP 12
30 Double-unders
15 Power Snatches, 75/55 | 65/45


Competition
3 RFT / 20 cap
15 UB Back Squats, 225/135 | 205/115
Row 1k
30 GHD Sit ups

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Kicker
Rest 1 minute
-then
3 minutes to find a 1 Rep Max Clean & Jerk

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