131227 ~ CompWod Open Mashup

Open Preparation WOD

CompWOD Open Mashup

AMRAP 12min

30 DU

15 Snatch (95/65#)

30 DU

15 Snatch (135/85#)

30 DU

15 Snatch (165/100#)

30 DU

15 Snatch (185/120#)

Remaining Time:

Burpees to a 6" Target

Rest 5 Min Then....

Strength/Skill/Conditioning Practice:

Every 90s x 9 min

Working on Speed & Efficiency

a) ME T&G Power Clean (135/95#) (Cap at 12)

b) 6 C2B Pullups

then...

Every 90s x 9 min

a) ME T&G Push Jerks (135/95#) (Cap at 12)

b) 8 UB Rebounding Box Jumps (24/20")

**Pick a height from which you can rebound quickly & efficiently**

Cash Out:

50/50 GHD Situps & Back Extensions

50 Heavy Russians

 

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.