Wednesday 4/11/18
Warm Up / Mobility: As a group
Empty bar: 2 rounds (rest 1 min between rounds) 5 power snatch + 4 hang squat snatch + 3 snatch balance + 2 oh lunge + 1 squat snatch
Strength: Squat snatch
In 12 min complete 3 squat snatch and 5 burpee over bar.
After each set of burpees you will add weight to the bar
Rx men : 75, 95, 115, 135, 155, 165, 185, 205, 225
Rx women: 55, 75, 85, 95, 105, 115, 125, 145, 155
For scaled take 20lbs off each round
*Record time of you finish before 12 min
*if you progress to a weight that you cannot snatch drop back to your last successful weight and amrap 3 snatches and 5 burpees at the same weight
WOD
For Time:
50 Wall ball (20m/14w)
rest 3 min
50 Wall ball
rest 3 min
50 Wall ball
*Record time minus rest (6 min)
*25 min time cap
Extra Credit
Off