2/4/16...WOD

Warm up: OW#4 Skill/Strength:

15 MIN EMOM Squat Snatch

  • 1st 5 MINS 50-70% of 1 RM
  • 2nd 5 MINS 70-80%
  • last 5  MINS 80% and up

or maintain same weight and work form

WOD:

  • Row 1000m

@ 5 MINs on Clock Start 8 MIN AMRAP

  • 2 Power Snatches 75/55
  • 2 Burpee over bar
  • 4 Power Snatch
  • 4 burpee over Bar
  • 6 Power Snatch
  • 6 Burpee over bar
  • ....keep ascending

8 MIN AMRAP ends @ 13 MINS on Clock

@ 14 MINS on Clock

  • Row 1ooom