Friday – 121026

WOD

Every 40 seconds for 6:00 minutes (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) + 1 OHS @ 75%.
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

-then-

3 rounds for time of:
10 KB Snatch + OH Lunge (R arm, L leg) 53/35# DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 53/35#
20 Burpees
30 Squats

OUTLAW

1) Every 30 seconds for 4:30 (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.

Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30

*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

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