6/22/15

1. Snatch: work up to a heavy single
*12:00 cap*

2. WOD

7 rounds for load and time:
Hang snatch X 1 @ 60%+ of heavy single
Box jumps X10

Load score = the weight you hang snatched from set 1 through 7 added together. For example, if you hang snatched 100lbs for all 7 rounds your score would be 700lbs. You only get 1 attempt at hang snatch per round, so if you missed 100lbs on your 7th round then your score would be 600lbs.


3. 3 giant sets
Cuban press X8
SL DB/KB RDL X4+4
Snatch grip shrugs X12


Post load, load score, and time to comments:


This week at BBCF:
Tuesday
Strength: deadlift
WOD: deadlifts, core, and plyos

Wednesday
WOD: burpees, pullups, ovh squats

Thursday
Strength: clean+jerk complex
WOD: grasshoppers

Friday
WOD: run, pushups, box jumps, G2O