Wednesday, January 1, 2014

Thursday - WOD TWO - back to basics

Skill
With an empty bar
2 snatch high pull + 2 snatch push press + 2 overhead squats - 2 sets

Power snatch + overhead squat + snatch (2 sec pause in bottom of each) - 3 sets

Push press + jerk behind neck + jerk (5 sec hold in split position) - 3 sets

WOD
Amrap 15 minutes
10 plate burpees
15 plate ground to OH
20 plate situps
200 meter run with plate

OT
Max plank

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