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July 17, 2015

Run 400m
CF Warmup x 2

Dynamic Warmup: Coaches Choice and Burgener with PVC and barbell

Strength: Spend 20 mins on snatch. Working technique and load. Practice the transition into the squat snatch.

WOD:
21-Front Squats (155/105)
15-Clean and Jerks (155/105)
9-Burpees

Rest 5 mins

21-Handstand Pushups
15-Snatches (135/95)
9-Burpees

TIME!

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