Friday January 29, 2016

(Practice / Glycolytic 2-5 min)

Warm-up (15 min)

SOD 

EMOM for 12 min: 2-3 reps (Increase wt each round by 5-10#) of: 
1st: Snatch (Begin @ 55-60% and once you miss a weight 2x – you move onto the next exercise)
2nd: Clean and Jerk
3rd: Clean
4th: Deadlift

WOD 1 

5 min AMRAP
10 KB Sumo Dead High Pulls (70/53)
10 Burpees

Rest 5 min.

WOD 2 

5 min AMRAP
10 Power Snatch (105/75)
10 Reverse Stepping Lunges