11/6/2014

Warm Up

2 Rounds

5 burpees

4 squats

3 inch worm push up

2 side lunges

10 PVC pass through

SKILL

KB Snatch

STRENGTH

4 Sets at Progressive Loads of:

3 Strict Press

6 Push Press

9 Push Jerk

  • Aim to complete each series unbroken

WOD

8 Minute AMRAP

8 1 arm alternating DB Snatch (50/35)

4 Pistols

8 KB Sumo Deadlift High Pulls (50/35)

4 Box Jumps (30/24)

 

 

Level 1: (40/25)

Level 2: (35/20) (assited Pistols) (24/20)

Level 3: Scale as needed

Score: heaviest load for press series/Total Reps

 

Cash Out: Find Max Strict Pull Ups

Challenge of The Week: Max unbroken Deadlift @ 65% of your 1RM