Monday 11/30

Fitness-

A1. Snatch Lift Off x 3 x 4 sets

A2. Hang Snatch x 2 x 4 sets

WOD

For Time

21 Hang Power Snatch (95/65)

21 Burpees

15 Front Squats (95/65)

15 Burpees

9 Squat Clean Thrusters (95/64)

9 Burpees

Performance-

A. Snatch w/ pause at Knee - build to heavy single in 5 sets

B. Snatch Pull x 3 x 3 sets @ HS from A

WOD

21 Power Snatches (115/75)

21 bar facing Burpees

15 OHS (115/75)

15 bar facing Burpees

9 Squat Snatches (115/75)

9 bar facing Burpees

Zone-

A1. DB Snatch x 8 each arm x 3 sets

A2. Double Russian KB Swings x 10 x 3 sets

A3. DB squat Press x 5 each arm x 3 sets

(Single arm press while in bottom of squat)

WOD

3 Rounds

21 KB swings

15 Burpees

9 cal Row