22 Sep September 21, 2016 Posted under: Workouts WORK CAPACITY: 3 rounds, not for time, 20 x weighted Bulagrian split squats 15 x Box jumps WOD: 21-15-9 Cals on rower Overhead squats OLYWOD WORK CAPACITY: Power snatch & Squat Sntach Begin with 3 rounds of snatch grip high pull from floor (AHAP), then complex, 4 rounds of, 2 x high hang power snatch 2 x power snatch from below knees 1 x squat snatch from floor WOD: 10 minute AMRAP of, 30 x snatches @ 75/45 30 x snatches @ 135/75 30 x snatches @ 165/100 30 x snatches @ 210/120