September 21, 2016

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