A) Snatch balance - 4x2 - 2 sec hold in bottom
Snatch pull + hang snatch from knee - 220.127.116.11.1
B) 3 Rounds
15 Front squat @ 60% of 1RM
15 strict Pullups
C) Alternating tabata - Russian twists and butterfly sit-ups
10 Minutes of Turkish Get Up Practice
10 minute Amrap
12 Yard out and Back overhead lunge 45/25
4/8/12 Yard Shuttle
5 Minutes of Double Under Practice
10 minutes to build to a heavy set of the complex
Hang Power Clean + Jerk (3+1)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Score is separate totals of calories rowed, burpee reps and double-under reps completed.
Saturday Bring A Friend Day!
15 minutes amrap
Teams of 2
30 Wall Balls
30 Kettlebell Swings
30 Step Ups
Bring a friend day tomorrow!!!
Surprise wod. I'm not posting it until midnight. Post your guesses to the blog!