Friday 11/20

Fitness-

A. Snatch Pull + Hang Snatch + OHS x 5 sets 

*Building, but main focus is form

WOD

4 min AMRAP

10 Hang Power Snatch (75/45)

100m Sprint

Rest 2 min

4 min AMRAP

15 KB Swings (53/35)

35 Single Unders

Rest 2 min

4 min AMRAP

10 OHS (75/55)

10 Box Jump Overs (24/20)

Performance-

A. 3 Position Snatch (Floor, below Knee, Above Knee) x 5 sets, building from 65%

WOD

4 min AMRAP

10 Power Snatches (95/65)

100m Sprint

Rest 2 min

4 min AMRAP

15 KB Swings (70/53)

21 DU's

Rest 2 min

4 min AMRAP

10 OHS (95/65)

10 Box Jump Overs (30/24)

Zone

A1. Single Arm KB OHS x 5 each side x 3 sets

A2. Single leg KB DL x 10 each leg x 3 sets

WOD

4 min AMRAP

10 DB Snatches alt. Arms

100m Sprint

Rest 2 min

4 min AMRAP

15 KB Swings

30 single unders

Rest 2 min

4 min AMRAP

10 Wall Balls

10 Box Jumps