Friday October 7, 2016

(Practice / Phosphogenic 1-10 sec bursts)

Warm-up (15 min)

SOD

GHD work (10 min)
Sit-ups 3 x 10
Hip Extensions 3 x 10

WOD

Ascending Snatch/Clean Ladder (for time and load)
10 rounds of 1 Snatch and 100m easy jog (rubber > turf > back to rubber)

Each round you must increase the weight on the bar.
If you fail a snatch attempt 2x’s, you must transition to clean and jerks.