Burgener Warm Up followed by Snatch work..
Power Snatch
Hang Snatch
Squat Snatch
3 working sets adding weight each set
Metcon:
400m run
max wall balls until 5 min time cap
rest 1 minute
400m run
max snatches 95/65 to 5 min time cap
rest 1 min
400m run
max weighted lunges (stationary) 95/65 to 5 min time caps
score is total reps
Teams of 3
800m run
150 thrusters 95/65
150 pull ups
150 burpees
800m run .. with the bar broken down! Each person must carry a piece of equipment!
** bar must stay in the air for the entire WOD**
50 DB bench press 55/35
20 ring push ups
50 DU’s
40 DB bench press
15 ring push ups
75 DU’s
30 DB bench press
10 ring push ups
100 DU’s
20 DB bench press
5 ring dips
125 DU’s
FT
Now that is a tuck jump! Nice job Kristin!
Welcome!
