July 8, 2015

Warm Up-

5″ Turkish Get Ups (35/26)

PVC Complex (Hi/Lo Pass Throughs, Wrap Arounds)

2 x Burgener Warm Up

Heaving Snatch Balance Skill

 

Strength-

Every 2 minutes for 12 minutes (6 sets):

2 Power Snatches + 2 Heaving Snatch Balance @ 75-80%

Then:

4 x 4 Snatch Pulls with 5 second descent

 

WOD-

10 Alternating Leg Pistols

3 Rope Climbs/10 Strict Pull Ups (ADV=1 Legless)

10 Alternating Arm KB Snatches 70/44

10″ AMRAP

*Modify Pistols by using box, or bench

 

 

 

 

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