07 Dec Saturday, 15 November 14
Posted at 09:28h
in WODS
WEIGHTLIFTING:
In 20 min:
10 min of warmup and establishing weights, then…
1 min AMRAP hang power snatch
1 min rest
Repeat for 3 rounds
…then:
1 min AMRAP hang power cleans
1 min rest
Repeat for 3 rounds
Notes: unscored, 60-80% of 1 RM
CAPACITY:
21, 15, 9
Thrusters (40/30)
Ball Slams (40/30)
Push Ups (5 kg weight plate 2 chest, no hand release)