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
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