WOD 25.09.2017

PERFORMANCE

OLYLIFTING

Perform 5 sets of the following complex:

2 Snatch Pull + 2 Power Snatch + 2 Overhead Squats

*Climbing Weight, start with your 60% of 1 RM Snatch and build up from there. Rest as needed between sets.

 

CONDITIONING

For time:

21-15-9

Power Snatches 115/75

One Arm Overhead Walking Lunges (45/25)*

 

*Use a Kettlebell or Dumbbell.

 

FITNESS                                      

STRENGTH

5 Rounds for Quality

20m Goblet Walking Lunges 25/15

10 V-Ups

5 Single Leg KB Deadlifts Each Leg 25/15

 

CONDITIONING

For time:

21-15-9

KB Swings 35/25

Assault Bike Calories

 

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