Friday 23.3.10 WOD

A. Every 1:30 for 6 sets perform…

Hang Power Snatch + Overhead Squat

Power Snatch + Overhead Squat

* put bar down in between 1st OHS and PS

For time:

15 Power Snatch 95/65

9 BF Burpees

12 Power Snatch 115/75

12 BF Burpees

9 Power Snatch 135/95

15 Bar Facing Burpees

MFit

10 banded pull throughs

10 X walk e

10 banded rows

10 scap pushups

10 Bent over plate flies

4 Rounds:

A1. 2 DB Deadlift x8

rest 0:20- 1 min

A2. Tempo inverted row x8-10 31×1

rest 1 min

3 Rounds:

B1. Tempo Knee raises x8-10-12 31×3

rest 1 min

Conditioning:

3 RFT

1000m bike

15 KB swing

9 Pullup option

Mobility:

Prone scorpion x5e

cat/cow x10