5-28-2016

WOD

Snatch complex

1 high hang snatch
1 low hang snatch
1 full snatch
2 overhead squats

Start @50% of 1 rm snatch and build by 10/5# until failure to complete the set unbroken is reached

SKILL

Accuracy test

2 x
4:00 amrap
10 double unders un broken
7 burpees
20 double unders unbroken
7 burpees
30 double unders unbroken
7 burpees
40..... 

Rules: Rules are if you hit your feet you are done for that amrap so the goal is to get as high as possible as fast as possible but with accuracy

WOD

5 k row


Every 2 minutes complete 15 sumo deadlift high pulls @115/80#

Goal: Sub 30mins