12/11/14

Thursday

Warm Up

Stretch Series

Skill

DB Snatch

Strength

  • 1X1 @70 Power snatch+ Overhead Squat + Squat Snatch
  • 1X1 @75 PS+OHS+SS
  • 1X1 @80 PS+OHS+SS
  • 1X1 @85 PS+OHS+SS
  • 1X1 @90 PS+OHS+SS

 

WOD

  • WORK   -   REST
  •      2               60 sec
  •      2               60 sec
  •      4               120 sec
  •      4               DONE
  •  
  • 4 alternating DB Snatch (50/35)
  • 8 Box Jump Over (30/24)

 

  • Level 1:  (40/30)
  • Level 2: (30/25)
  • Level 3: (25/15) (24/20)
  • Level 4: scale as needed

 

Cash Out: 5-10-15-20-25-etc sets of unbroken Du as far as you can get