WOD: Friday 8/14/15

August 14, 2015

Strength/Skill:

  - Front squat: work up to a heavy double (over 90%)

  - Finish with 2 x 2 back squats at that same weight

 

Metcon: For time! (buy-in/cash-out included in time)

  - Buy-in 400m run

  then, 5 rounds

  - 6 x L-arm dumbbell snatch (60/40)

  - 6 x R-arm dumbbell snatch

  - 16 x jump lunges (45/25)

  - 24 v-ups

  then,

  - Cash-out: 20 x burpee toes-to-bar!!

 

Strength Class:

  - 5 x 3 snatch from blocks (complete at least 2 sets at 75%)

  - 4 rounds: 1 x snatch pull + 2 x hang snatch pull

  - 4 x 3 touch and go push press (work up to 75%)

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