December 16, 2016

Warm Up-

400m Run

3 RNFT:

10 PVC Passes/Wrap Arounds, 5 Barbell Good Mornings, 5 Snatch Grip Dead Lifts, 5 Snatch Hi Pulls, 5 Muscle Snatches, 5 Behind Neck Presses, 5 OHS

*Should take no more than 10 Minutes!

 

Strength/WOD-

With a Running clock:

0:00-12:00 Minute Mark

*Find 1RM Snatch

-Rest 3 Minutes-

15:00-27:00 Minute Mark:

Find 1RM Clean

-Rest 3 Minutes-

At the 30 Minute Mark:

5 RFT:

10 Alt KB Snatches 53/35, 70/44

10 KB Goblet Squats, ADV= 15 Reps

10 Burpees

*10 Minute Time Cap!

**Time starts for both lifts with empty Barbell

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282