Blog
Dec
07
2015

December 8, 2015

Strength

8×1

  • Power snatch + Snatch balance + OHS- HP

*warm up weight does not count towards the 8 sets

Conditioning

on a 20 min clock

  • 300 m run
    30 HRPU with toes on plate 45/25
    30 OH walking lunges 45/25
    30 jumping squats 45/35
    300 m run
    30 jumping squats
    30 OH lunges
    30 HRPU
    300 m run

with remainder of time:

  • AMRAP of
    8 Russian KBS 53/35
    8 alternating step ups holding KB to a 20′ box

Score for WOD is total reps in amrap