Friday 7/24

BûFitness 

Strength 

A. Snatch work complex- snatch grip deadlift + hang snatch grip deadlift + hang snatch pull + hang power snatch (all 1's) 

X 5 sets - focus on pulling bar in hip pocket each rep 

Wod 

4 minute amrap 

250 meter row 

7 burpees

Rest 2 minutes 

4 minute amrap 

Wall balls 

Performance

Strength

A. Snatch complex

Snatch grip deadlift + hang snatch pull + hang power snatch + ohs (1+1+1+2)

X 5 sets

Wod

4 minute amrap 

Wall balls (20/14)

Rest 2 minutes 

4 minute amrap 

250 meter row 

10 burpees 

The Zone 

Skill 

-jump rope- 1 minute 

- db box step ups- 12 each leg 

- supermans- 20 reps 

- medball sit ups- 20 reps 

X 3 sets 

Wod 

For time 

50 KB swings 

50 wall balls 

50 sit ups 

50 walking lunges with medball