Monday 2.16.2015

By 02/16/2015 wod No Comments

Connectivity:

4×0:20 Box Handstand Hamstring Stretch

3x Maximum Effort L- Sit

3×12 Handstand Straight Arm Hip Taps

BBG:

EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

Conditioning:

Rest exactly 1:00 between #1 and #2.

1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

50 6″ Target Burpees
50 Thrusters 75/55#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees
20 Thrusters 105/75#

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