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General Fitness 12.09.15

9
Dec

General Fitness 12.09.15

Prep Work3 rds

50′ Bear crawl

50′ Burpee Broad Jump

50′ Walking lunge

10 Wall facing squats
WOD

A.

Every 90 Seconds For 10 sets 1 Full snatch.

*If technique is there build up to a heavy 1RM
B.

LVL 1

Taking 50% of that weight perform the following

5-5-5-5 Power snatch rest as much as you need in between sets

*Approach this in a chance to practice your barbell cycling
LVL 2

Taking 50% of the weight perform the following

4 Rds of Reverse Tabatta :10 Work :20 Rest

Rest 2 min

Repeat

*Lowest score is overall score, if you are selecting this option I would like to see you push the pace on it even if your score drops a rep or so still post results under “Notes”.
C.

5 rds for quality

At about 80% effort

10 Wall balls

10 Alternating Dumbbell snatch-65/45
Optional Challenge

Max Unbroken Single unders
Cool Down

Mobility

post results

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