05.29.2014

05.29.14

WARMUP

3 rounds

100' overhead plate walk @ 45/25

50' walking lunge forward

50' walking lunge backwards

50' inch worm push-up

50' bear crawl

FITNESS & PERFORMANCE

1)3x A.D. CLEAN PROGRESSION

2a) SNATCH 2-2-2-2-2-2-2

2b) SEATED BJ 2-1-2-1-2-1-2

(-for the sake of the snatch in 2a, the snatch will be pulled from and received in whatever position ensures excellent technique and execution of the movement based on the athletes experience. A full snatch should be done by all who are comfortable with the movement and have a solid catch, bottom, and overhead position.

WOD

8 AMRAP

100 double unders

Then in remainder time

2 WALL WALKS

5 SINGLE ARM KB THRUSTERS (5r/5l)

15 SQUATS WITH KB (1.5/1)