October 15/15: Squat Snatch Practice

October 15/15: Squat Snatch Practice

Strength:

Squat snatch 10 x 1 at 80-95% of one rep max

WOD:

3 Rounds for Time

Max wall balls in 2 minutes (20/14)

rest 30 seconds

Max shoulder-to-overhead in 90 seconds (155/105)

rest 30 seconds

Max double unders in 1 minute

rest 1 minute

barecove55

October 1/15: Who Loves Burpees?

Strength:

Squat snatch 1-1-1-1-1-1 (60%, 65%, 70%, 75%, 80%, 85%)

WOD:

4 rounds of

Minute 1: max distance on rower

Minute 2: max effort burpees

Minute 3: max front squat (125/85)

Minute 4: max pull-ups

<rest 1 minute>