Monday, April 24, 2017

Lunges, Single-unders, C&J, Snatch, Thrusters

WOD

Bar Work

A) Power Snatch - 3x3 @ 65%
B) Overhead Squat - 3x3 @ 65% 
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Body Weight Only (BWO)
5 Rounds
10 cals Bike
15 Burpees

Foundations 
Nutrition Challenge - Partner WOD / AMRAP 15
30 Burpees (1 works, switch as needed)
60 Med Ball Thruster Over Pull-up Bar to Partner (receive the ball into the full squat then thruster ball back over bar to partner)
90 Lunges (1 works, switch as needed)

Conditioning
For time / 20 cap
100 Single Arm OH Med Ball Lunges, 20/14/10#
500 Single-unders (do 3 burpees each break)
21 Clean & Jerks + 15 Power Snatches + 9 Thrusters,  95/65 | 75/55#

Competition 
21-15-9 For time / 15 cap
S2O, 135/95 | 115/80
C2B
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Kicker
For time:  30 Burpees

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