June 3, 2015

Warm Up-

3″ Turkish Get Ups (light) + PVC Complex

1 x Burgener Warm Up, then:

3 x Snatch Complex of: 1 Full Snatch + 1 Snatch Balance + Sotts Press + Hang Snatch + Snatch Balance + Sotts Press

 

Strength-

10″ Warm up, then:

6 Rounds

1 x Squat Snatch @ 90%+

10 Knees 2 Elbows (modify # as necessary)

*Each new set begins every 2:00, you have 2:00 to complete the work and a NO bonus rest for each couplet.

 

WOD-

[With a 15min Running Clock]

5″ AMRAP of: Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)

*At 5″ mark, immediately:

Run 400m TT

Rest until 10″ mark, then at 10″ mark:

5″ AMRAP:

21-15-9

KB/DB Thrusters (35/26)

Pull ups

 

***Record # of Rounds of 1st AMRAP, 400m TT, & Rounds, or reps of 2nd AMRAP

 

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