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8
Apr

160409 Saturday’s WOD

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Pre Workout Warm Up (to be done before the start of class)

2RDs
50x jump rope singles
10x KB Goblet Squats
5x Pull Ups
10x Wall Balls
2x Wall Walk Ups
After RDs, 3sets x 8 breaths of Banded Dead Bugs. 


Strength: Back Squat-12mins to find 1RM.


Snatch- 6 sets of 3 touch and go reps. Full Snatch. Work to a heavy load. 15mins


AMRAP in 15 minutes
10 HSPU or 20 HRPU
15 Front Squat – 135/95/65 No racks*
10 HSPU or 20HRPU
15 Front Squat – 165/115/80
10 HSPU or 20 HRPU
15 Front Squat – 185/125/95
10 HSPU or 20HRPU
15 Front Squat – 205/135/110
Max Double Unders in remaining time

*You must be able to clean FS weight

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