5/18/12

Posted: May 18, 2012 in Wod

AM Session:

Recovery airdyne:

20 minutes

1:00 on/1:00 off at about 60-70%

 

PM Session:

Snatch work

*with a continuously running clock perform the following:

8 min speed work @ 50% max snatch (135#)

3x set (every 2:40 sec) perform 13x power snatches and 4x rope climbs

8 min power work @ 70% of max snatch (185#)

3x sets (every 2:40 sec) perform 5x power snatches and 50x DU’s

8 min Strength work @ 85% of max snatch (225#)

3x sets (every 2:40 sec) perform 4x snatches and 15x burpees

*core work/sled work afterwards

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