Thursday, December 8, 2016

Thursday, December 8, 2016

WARM UP - Coach's choice

STRENGTH - 6 x 2 of Snatch Complex

      1 Pausing Squat Snatch + 1 OHS   @ 75% 1RM Snatch

  • Complex = 1 squat snatch pausing 2 seconds at the bottom, then do one OHS
  • Drop the bar after first OHS but quickly re-set & go. Not touch n' go.
  • Increase weight if you're feeling strong!

WOD - 

   5 Min AMRAP

  • 12 Power Snatch 75/55
  • 8 Box Jump Overs 24/20
  • 4 Bar MUs or C2B Pull Ups

                       Rest 3 Mins

   5 Min AMRAP

  • 12 Power Snatch 75/55
  • 8 Box Jump Overs 24/20
  • 4 Bar MUs or C2B Pull Ups

       * 2 score - one for each round - this should be a SPRINT

 

  



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