WOD
Strength
Push Jerk: 4 sets of 5 building
Conditioning
AMRAP in 4 min:
50 Double Unders
15 Power Snatches (95/65)
Max Burpees Over Bar
Rest 3 Minutes
AMRAP in 4 min:
50 Double Unders
12 Power Snatches (115/80)
Max Burpees Over Bar
Rest 3 Minutes
AMRAP in 4 min:
50 Double Unders
9 Power Snatches (135/95)
Max Burpees Over Bar
Extra
Skill/Midline
For Time:
1-2-3-4-5-6-7-8 UB HSPU
10 GHD Situps to Parallel
Allen Core Fitness
Strength
Power Snatch: 12 minutes for technique
Conditioning
400m Run
10 Power Snatch
20 Abmat Situps
200m Run
10 Power Snatch
20 Abmat Situps
100m Run
10 Power Snatch
20 Abmat situps
