WOD 4.14.14 Monday

A. Snatch Technique

  • 1. Work up to a heavy single Snatch Grip Push Press + OHS from back rack
  • 2. Work up to a heavy single Snatch Balance
  • 3. Work up to a heavy High Hang Squat Snatch

B. AMRAP 7— up ladder by 3’s* of:

  • Front Squat, 115/80
  • Box Jump, 24/20

*complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

C. 3 sets:

  • 10 Tire Situps or Abmat situps
  • 6 jumping pullups on rope (alternating high hand)
  • 10 Plank w/ forward reach (5/arm)
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