9/2/14

1. Snatch complex:
Snatch deadlift + snatch + overhead squat: work up to a heavy set
*10:00 cap*

2. Snatch + overhead squat: 2X2+2 @ 80% of heavy set
*Do 1 set every 2:00*

3. WOD

How many rounds/reps can you complete in 3:00?
3 power snatch (135/95)
6 box jumps (24/20)

Rest 1:30

How many rounds/reps can you complete in 3:00?
3 power snatch (135/95)
6 burpees

Post loads and scores to comments:

This week at BBCF:
Wednesday
Strength: close grip pin bench
WOD: pullups and KBswings

Thursday
Strength: clean+jerk complex
WOD: slams and double-unders

Friday
WOD: deadlift and wallball