Monday, December 26, 2016

Run, Snatch, OHS

WOD

Bar Work 
A) Snatch High Pull + Hang Snatch, 3-3-3-3-3
B) Back Squat 5@75%, 5@80%, 5@85%

__________________________________________________________________

Foundations
3 RFT / 15 cap
250 Single
30 Air Squats
15 Push Press, 75/55 | 65/45


Conditioning
For time / 15 cap
Run 800m
10 Squat Snatch 95/65 | 75/55
Run 600m
20 Hang Power Snatch 95/65 | 75/55
Run 400m
30 OHS 95/65 | 75/55


Competition
For time / 15 cap
Row 1000m
50 WBS, Highest bolt
10 Hang Squat Cleans 185/135 | 155/105#
50 C2B
Row 1000m

                                                                         
*Kicker
Rest 1 minute
-then
21 Burpees for time


**Chaser
Rest 1 minute
-then
21 Power Cleans for time, 135/95 | 115/80



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