WOD 05/02/2018

BASE

A. SNATCH TECHNIQUE WORK (20 MINUTES)
-SNATCH DEADLIFT
-SNATCH PULLS
-MUSCLE SNATCH
-POWER SNATCH

B. IN 12 MINUTES
50 BURPEES OVER BAR
REMAINING TIME AMRAP
3-6-9-12-15…
KB CLEAN AND JERK
KNEES TO CHEST/SIT UPS

 

ASCENT

A. SNATCH
BUILD TO A HEAVY : SNATCH GRIP DEADLIFT + FULL SNATCH ( 15 MINUTES)
ON THE 17TH MINUTE
5 MIN AMRAP
SNATCH @ 75-80% OF THE ABOVE

B. IN 12 MINUTES
50 BURPEES OVER BAR BUY IN
THEN AMRAP REMAINING TIME
3-6-9-12-15 …
JERK @ 60/40
TOES TO BAR