March 2, 2016

WOD: In 15:00 complete,

500 m row, then AMRAP of,

12 x KB sumodeadlift high pull (70/53, 53/45, 45/35)

9 x hand release push ups (Rx, knees, knees)

6 x V ups

OLYWOD

STRENGTH:

A) Power Snatch  

EMOM 5min – Power Snatch from High Hang x3 @ 60-65% of 1 RM, then

EMOM 5 min – Power Snatch from Floor x 3 @ 70-75% of 1 RM

B) Snatch high pull x 3 sets of 2-5 reps per set anywhere from 70%-90% of athlete’s best snatch

*focus on getting elbows to maximum height

WOD: 3 x 3 min Rounds,
25 x KB Swings (53/45, 45/35, 35/18)
10 x Box Jumps (24/22, 20/20, plates)
Burpees w/ remaining time
*score = total # of burpees