7/8/20

Warm Up

  • 10 pvc pass through/around the world
  • 10 pull-ups
  • 10 squat therapy
  • 12 KBS
  • sprint dynamics
  • burgener warm up

Strength

  • 5 x 1 snatch balance
  • 5 x 3 squat snatch

WOD

  • For Time
    • Performance (10 min cap)
      • 400m run
      • 27 C2B pull-ups
      • 21 power snatches (115/85)
      • 15 OHS
      • 9 squat snatches
    • Fitness (8 min cap)
      • 200m run
      • 27 pull-ups
      • 21 power snatches (95/65)
      • 15 overhead lunge
      • 9 power snatch followed by overhead lunges