WOD - Tuesday - 12.29.2015

WARMUP

Snatch Warm up: 5 Back Rack Kossacks each leg 5 Snatch grip BTN Press 5 Snatch grip BTN Push Press 5 BTN Push Jerks Balance 5 Snatch Balance

2 rounds: 5 Lift Offs 5 Pull Unders 5 Full Snatch

STRENGTH "X-WOD":

1 Snatch W/Pause Above Knee+1 Full Snatch
Low Depth Broad Jumps Or Standing Broad Jumps
5-10 Kips On The Rings
Go As Heavy As Possible.

Start Sets Of Jumps And Kips With 60% And Above On The Bar.

WOD

 Complete As Many Rounds As Possible In 7 Minutes Of: 4 Hang Power Snatch 115/75# 4 OHS 115/75# 4 Burpee Over Bar

Weight On The Bar Should Be 50-60% 1RM Of Snatch

FITNESS (11AM)
With a light KB: 10 KB SDHP, 10 HP, 10 strict press, 10 push press, 10 OH squats, 10 single arm swings. 10 boot straps, 1 min bottom of the squat

3 Rounds For QUAL

10-10 OH Walking Lunges (45/25#), 10 Dips, 30 Sec Top Hold, 25 Lemon Squeezes

WOD

5RFT: 10-10 Single Arm KB Push Press (53/35), 10 KB Swings (53/35), 10 Box Jumps