Friday-Performance
M-Oly Prep
W-Barbell Drills
A) Oly: Snatch Complex
Squat Snatch+OHS+Hang Squat Snatch+OHS
B) WOD: Complete
30 Secs of KB Swings(53/35) 30 secs rest
30 secs of Slam Balls (50/30) 30 secs rest
30 secs of Burpees to target 30 secs rest
45 Secs of KB Swings 15 secs rest
45 secs of Slam Balls 15 secs rest
45 secs of Burpees to target 15 secs rest
60 Secs of KB Swings
60 secs of Slam Balls
60 secs of Burpees to target
*score total reps
30 Secs of KB Swings(53/35) 30 secs rest
30 secs of Slam Balls (50/30) 30 secs rest
30 secs of Burpees to target 30 secs rest
45 Secs of KB Swings 15 secs rest
45 secs of Slam Balls 15 secs rest
45 secs of Burpees to target 15 secs rest
60 Secs of KB Swings
60 secs of Slam Balls
60 secs of Burpees to target
*score total reps
Friday-Fitness
M-Oly Prep
W-Barbell Drills
A) Oly: Snatch Complex
Hang Power Snatches from High Hang+Above Knee+Below Knee+Floor
B) WOD: Complete
30 Secs of KB Swings 30 secs rest
30 secs of Slam Balls 30 secs rest
30 secs of Burpees 30 secs rest
45 Secs of KB Swings 15 secs rest
45 secs of Slam Balls 15 secs rest
45 secs of Burpees 15 secs rest
60 Secs of KB Swings
60 secs of Slam Balls
60 secs of Burpees
*score total reps
*Compare to 3/2/16
30 Secs of KB Swings 30 secs rest
30 secs of Slam Balls 30 secs rest
30 secs of Burpees 30 secs rest
45 Secs of KB Swings 15 secs rest
45 secs of Slam Balls 15 secs rest
45 secs of Burpees 15 secs rest
60 Secs of KB Swings
60 secs of Slam Balls
60 secs of Burpees
*score total reps
*Compare to 3/2/16