12/15/14 Friday

Performance

A1. Snatch 1’st Pull; 5 reps (1sec pause mid knee) x 4 sets, rest 60 sec

A2. Power Snatch (2-3sec pause in receiving position); 2 reps x 4 sets, rest 60-90sec

B. Bat Wings @ 1515; 5 x 3 sets
(go as heavy as possible, but maintain good scap mechanics and ROM)

+

3 rounds for time:

75 Double unders

25 Sit-ups

20 alternating 1-arm DB Snatch, 50/35lbs (10/side)

 

Competition

Wod will be posted at gym