12 Sept 2013

Warm Up

400m run (increase pace each loop)

50 sit ups

40 alternating KB snatch

30 snatch balance

20 overhead squats with PVC

10 alternating pistols

samson stretch

 

Strength/Skill

Snatch Grip Deadlift 4 sets of 5 increasing from 50%

Burgener warm up

 

WOD

4 mins max Snatch at 50% 1RM