January 10, 2018

WOD: For time,
“Randy” – 75 x power snatches for time 
<3 minutes rest>
15-12-9  of,
Hang squat clean 
HSPU (Rx, 2 mats, box)
<3 minutes rest>
25 x abmat sit ups
15 x bar facing burpee over barbell

OLYMPIC LIFTING
WU: Burgener Drill
STRENGTH: A) 2-position squat snatch (high hang + floor) Every 90 seconds for 10 sets
B) Snatch grip high pull 4 sets of 3
WOD: 9 minute AMRAP
4 x box jumps
8 x hand release push ups 
12 x alternating arm DB snatch