July 23, 2015

Warm Up-

3″ Turkish Get Ups (light)

PVC Complex  (Hi-Lo Pass Throughs/Wrap Arounds

Then:

3-5 sets:  Snatch Pull + Snatch + Snatch Balance (OHS up) + Hang Snatch + Snatch Balance (OHS Up)

* Empty Barbell only

 

Strength-

Every 2minutes for 12″:

2 Snatches

*Start first set at 65-70%, & increase across sets!

 

Then:

4 x 2 Behind Neck Snatch Grip Push Press 70%

*From Rack

WOD-

3″ AMRAP:

3 Power Snatches 115/75

6 Burpees

9 Pull Ups

x 3

*Rest 1″ between AMRAPS

*Record each round

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