March 3, 2015

Warm Up-

1 Lap + 3″ KB Snatches 35/26

PVC Complex (Hi/Lo) Positions

 

Skill-

Burgener Warm Up x 1

Then:

Snatch Complex x 2 (Snatch + Snatch Balance + Sotts Press w/ OHS back up + Hang Snatch + Snatch Balance + Sotts Press w/ OHS back up)

 

Strength-

3 x 2 +  3 Power Snatch + OHS @ 80-85% of Power Snatch (12″ Time Cap)

3 x 3 Jerk Balance @ 50-60% (10″ time cap)

3 x 5 Snatch Pulls w 5 second decent @ 90% (10″ Time Cap)

 

WOD-

10″ AMRAP:

25 Double Unders

10 OHS 115/75

10 Burpee over Barbell

 

 

Leave A Comment

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