Work Out of the Day

Hang Snatch 1-1-1-1-1-1-1

then,

“V12”

As many reps as possible of:

1 minute hang power snatch, 95/65lbs

1 minute v ups

2 minutes hang power snatch, 95/65lbs

2 minutes v ups

3 minutes hang power snatch, 95/65lbs

3 minutes v ups

Post loads and reps to beyond the whiteboard.

Basics

In teams of 2 for time:

 400m run w/ball, 20lbs

100 front squats, 20lbs

100 down ups

400m run w/ball, 20lbs

100 walking lunges w/ball, 20lbs

100 grasshoppers

400m run w/ball, 20lbs

Both partners run together with one 20lbs ball.  Both athletes work at the same time on opposite movements.  Every time the ball hits the ground there is 5 burpee penalty for both athletes.  Post time to beyond the whiteboard.