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
Leave A Comment