3 July 2013

Warm Up

7 min AMRAP of:

20 double unders

20 overhead squats with PVC/Bar

10 pull ups

10 push ups

20 mountain climbers

20 sit ups

samson stretch (after 7 min amrap- 30 sec per side)

Strength

2 sets of 10 progressive snatch

at light/moderate weight

5 sets of 1 snatch into 3 overhead squat

at 70-80% OHS 1RM

WOD

9 min AMRAP of:

3 snatch balance

5 overhead squats

200m SPRINT