Tue – 03/25/2014

WOD

A) Power Snatch 5×3 not T&G
30 Second Side Plank each side between sets

B) 600M Run at 70% intensity
then…
AMRAP in 12 minutes:
5 Power Snatch
10 HR Pushups
10 Vertical Ball Slams (20/12)
then…
600M Run at 70% intensity

COMP

A) From Blocks (Top of Knee)
Power Clean + Front Squat + Power Jerk: 70/1+2+1*3 sets, rest 2 min

B) Clean Pull From Blocks (top of knee): 100/3*3 sets

C)
60 Cal Row @ 70% intensity
then…
AMRAP in 8 minutes:
5 Power Snatch (95/65)
10 Ring Pushups
10 Ball Slams (20/20)
then…
60 Cal Row @ 70% intensity