29/12/14

Board 1 1. 10min to work up to a CHALLENGING  complex: Hang Power + Snatch, High Hang Power Snatch + 1 OHS 2.  For time: 21 Alt. DB Snatches 21 Burpees 21 Ring Rows 15 DB Front Squats 15 Burpees 15…

1. 10min to work up to a CHALLENGING  complex:

Hang Power + Snatch, High Hang Power Snatch + 1 OHS

2.  For time:

21 Alt. DB Snatches

21 Burpees

21 Ring Rows

15 DB Front Squats

15 Burpees

15 Ring Rows

9 DB Clean and Jerks

9 Burpees

9 Ring Rows

1. 10min to work up to a heavy complex:

1 Power Snatch + 1 OHS + 1 Hang Snatch Below the knee

2. For Time:
21 Power Snatch, 95/65

21 Burpees

21 Pull-Ups

15 OHS, 95/65

15 Burpees

15 Pull-Ups

9 Squat Snatch, 95/65

9 Burpees

9 Pull-Ups

1a. 4x 10 DB Bench Press

1b. 4×8 DB Row

2a. 2x max Strict Pull Ups

2b. BD Lateral Shoulder Raise

3. 3 x 20 GHD Sit Ups

4. 3 x 500m row

1:1 Work/Rest