WOD 07.12.16

PERFORMANCE

STRENGTH

10 min to a Heavy Complex of:

Power Snatch + OHS

Followed by…

5 min to a Heavy Single Squat Snatch

 

CONDITIONING

 AMRAP3

21 OHS 75/55

21 Burpees

Rest3min

AMRAP3

15 OHS 95/75

15 Burpees Over the Bar

Rest3min

AMRAP3

9 OHS 115/95

9 Bar Facing Burpees

**No rack

FITNESS

STRENGTH

5 Rounds not for time:

20m  Walking Lunges with Single KB Overhead* 25/15

*Switch arms at anytime. 

Rest 2 min between rounds. 

 

CONDITIONING

 AMRAP3

21 Goblet Squats 25/15

21 Burpees

Rest 3 min

AMRAP3

15 Goblet Squats 35/25

15 Burpees

Rest3min

AMRAP3

9 Goblet Squats 45/35

9 Burpees