Thursday 4-3-14

Posted | 45 comments



Warm Up

Basic Barbell


Power Snatch


On The Minute x 14
Odd – 3-5 Power Snatch
Even – 12 Box Jump (24,20)

After Bash:

Overhead Mobility

ONE Nation Competitors:

For WOD:
All Power Snatch should be touch and go. Use taller variety of box.

Post WOD:
10 down to 1 by 1 of unbroken bench press at bodyweight + 10#. Rest as need bewteen sets.

Travel WOD:

On The Minute x 14
Odd – 3 Dumbbell Snatch (each arm)
Even – 12 Tuck Jumps
Run or Row the remainder of each minute



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