September 28, 2016

WOD: For Time, with a 15 Min Cap,

40 x Burpees

20 x Hang Power Snatches

30 x Burpees

20 x Hang Power Snatches

20 x Burpees

20 x Hang Power Snatches

10 x Burpees

CORE STABILITY: Complete, not for time, 50 x abmat sit ups, 30 x 2 ct flutter kicks, 20 x supermans or 20 x back extensions on GHD

 

Olympic Lifting

STRENGTH: Clean and jerk complex: 10 rounds- Every 2:00 minutes, compete,

1 x power clean + 1 x power jerk + 1 x squat clean + 1 x split jerk (Work up to a max for the day)

WOD: Complete 3 rounds, for time:

10 x KB power clean – 5 per arm

10 x single arm OH walking lunges w/KB

10 x burpees