Friday 9/29 WOD


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PERFORMANCE
A. Every 75 sec for 10 sets: (15 DU as Buy In) 1 Power Snatch @ start at 50% and add 5-10# each set
+
''OverIt''
5 rounds:
10 Power Snatches @ 95/65#
10 Box Jump-Overs @ 24/20″
+
12 Min @ 75% Easy Effort:
200 Meter Row
100 Suitcase carry L - Tough
10/7 Cal Bike
100 Suitcase carry R - Tough
10/7 Cal Ski

FITNESS
A. 12 Min @ 75% Effort:
200 Meter Row
10 Air Squats
10/7 Cal Bike
10 Burpees
10/7 Cal Ski
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1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch x 8 sets ( Focus on getting tall with Triple extension  on Snatch Pull and following through on Power Snatch; small builds - rest as needed)
+
“OverIt”
5 rounds:
10 Power Snatches @ 75/55#
10 Box Jump-Overs @ 24/20″


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