1/18/16 Monday

Performance

A. On a Continuous clock for 12 min;

Every 90sec x 4 sets:

Mid-Thigh Power Snatch + Above Knee Power Snatch

*Pause 2sec in receiving position

+

On the 6min mark

+

Every 90sec x 4 sets:

2 Snatch Grip Lift Offs (2sec pause) + Power Snatch

*Pause for 2sec in receiving position

 

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Hang Power Snatch (115/75 lbs)

10 Box Jumps (24″/20″)

15 Kettlebell Swings (24/16 kg)

 

C. Every minute, on the minute, for 6 minutes:

Minute 1 – 5-6 Ring Rows @ 5112

Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm

 

Competition

Wod will be posted at gym