September 13, 2017

ENDURANCE: 3 x 400 m run 1:1 (rest same amount as it takes to complete each run)
WOD: 5 rounds for time,
200 m Farmer’s Carry 
10 x DB push ups 
10 x DB push press
(use same DB’s for all 3 movements)
 
OLYMPIC LIFTING
STRENGTH: A) Hang Power Snatch x 2 reps on the 1:30 for 10 sets
B) Two position (below knee + floor) FULL Snatch 5 x (1+1) @ 80%
WOD: 9 minute AMRAP
12 x Russian KB swings 
9 x Box Jumps 
6 x Hand release push ups