December 11, 2015

Warm Up-

3″ Continuous KB Snatches (light KB)

2 RNFT:

5 Snatch Pulls + 5 Snatch Hi Pulls w Barbell

:30/leg Dynamic Swings

10 Snatch Balances w Barbell

:30 Banded Pull Aparts (in front & overhead)

 

Strength-

5 Sets:

Power Snatch x 3 Reps

*Rest 10 Seconds between Singles

**Rest 90 seconds to 2 Minutes between Sets

Build up across Sets

 

WOD-

400m Run

50 Double Unders

15 Box Step Ups w KBs 24/20 (Men use 2 x 44s/ Women use 2 x 26s)

3 RFT

 

 

 

 

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