2/11/13

Power snatch + hang squat snatch + squat snatch: 5X1+1+1
*Use the same weight for all 5 sets*
*12:00 cap*

Rest 3:00

WOD
"The Cheif's Snatch"
3 rounds / 1:00 rest between rounds
How many reps can you complete in 3:00?
3 power snatch (135/95)
6 hand release pushups
9 free-standing squats


Post load and score to comments:

GYM WOD
4 rounds for time:
3 forward rolls
6 HR pushups
9 free-standing squats
1:00 rest between rounds

Finisher:
L-hold over beam x 2



This week at BBCF:
Tuesday
Strength: Jerk and front squat
WOD: hspu, deadlifts, and fsqt

Wednesday
Strength: a lot of back squat :)

Thursday
WOD: power cleans and double-unders

Friday
WOD: a lot of burpees :)