12/7/15 Monday

Performance

A. Every 90sec for 12:30min (8 sets), complete 3-Position Power Snatch

*high hang, Knee, then from the floor

*build over the course of the 8 sets if mechanics are there

 

B. Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Over Head Squat (from floor) @ 3311 x 3-4 reps

Station 2 – Alternating Reverse Lunges with Dumbbells x 20 reps

Station 3 – Kipping Toes to rings x 10-15 reps

 

Competition

Wod will be posted at gym