8.6.2014

 In WOD

Warm Up

Jumprope 3 minutes

2 Rounds

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

Snatch Progressions as a group

Strength/Skill

4 Sets

  • A1: Hang Power Snatch x 1.1.1.1 – Rest 5 seconds between singles
  • A2: Box Jump x 5 @ 13X1 – Rest 45 seconds
  • A3: Nose to Wall HS Hold x 45-60 seconds OR 3-4 Wall Walks – Rest 60 seconds

MetCon

For time:

  • Double Unders x 50
  • Burpees x 10
  • Double Unders x 40
  • Burpees x 10
  • Double Unders x 30
  • Burpees x 10
  • Double Unders x 20
  • Burpees x 10
  • Double Unders x 10
  • Burpees x 10

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