WOD 8/24/2015
Strength: WEIGHTLIFTING: Snatch 3-3-1-1 work to a heavey single ~2min per set POWER: Back Squat 5-5-5 de load do not exceed 60% of 1RM Conditioning: 3 Rounds for Time 5 KB Snatch right hand (KB Snatch does not need to touch the ground, use swing) + 5 Lunge Steps w/KB Overhead (55/35)
5 KB Snatch left hand (KB Snatch does not need to touch the ground, use swing) + 5 Lunge Steps w/KB Overhead (55/35)
15 Pullups
400 Meter Run Skill Work: Hand Stand Post WOD Mobility: Ball Roll Peck insertion on Delt, front delt and work on shoulder internal rotation Ready State: 4 sets of 8 burpees as fast as possible
