9:00 AM Lifting Club
10:00 AM Team WOD
WARM UP:
Running Repeats
1 x 200 M.
2 x 400 M.
2 x 600 M.
Rest 1:1
LIFT:
10 Min. to Warm Up Snatch Complex
-Power Snatch
-Hang Squat Snatch
-O.H. Squat
WOD:
PART A:
Teams of 4:
4 Min. to find Team Max Snatch Complex
-Power Snatch
-Hang Squat Snatch
-O.H. Squat
*TEAM MUST STRIP THEIR OWN WEIGHT FOR PART B
1MIN. BREAK
PART B
Teams of 2:
Group A: Guy / Girl
4 Min. AMRAP
20 Burpee Box Jump (24) (20) (12)
20 KB Snatch (70/44) (53/35) (44/26) (35/18)
Group B: Guy / Girl
4 Min. AMRAP
21-15-9
Sqt. Clean (135) (115) (95) (75)
C2B Pull Up
*At the end of 4 Min. SWITCH
1 MIN. BREAK
PART C
ALL 4:
4 Min. CAP
40 C2B Pull Ups
40 Squat Cleans
40 Burpee Box Jumps
40 KB Snatch
POST WOD:
Roll and Stretch
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