8.14.2014

 In WOD

Warm Up

Run 400m

2 Rounds

  • Dislocates x 10
  • Snatch Grip Push Press x 10
  • OHS x 10

Snatch Instruction

Strength/Skill

4 Sets

  • A1: 1 Power Snatch + 2 OHS
  • A2: Box Jump x 5 @ 13X1 – Rest 45 seconds
  • A3: Side Bridge x 30-45 seconds per – Rest 45 seconds

MetCon

In teams of 3, partners will alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:

  • Hang Power Snatch x 5
  • Burpees x 7 AFAP
  • Sprint 60m