Friday December 11th WOD

Warm up:  2 minute jump rope followed by

3 rounds

-200m jog

-10 American swings 53/35lbs

-5 Goblet squats

-10 SDLHP

Strength:  Power snatch build (10 minutes) then

-Every 90 seconds for 9 minutes (7 sets)

-3 Touch-and-go Power snatches

-Begin at 70% of 1RM Power snatch and work up to a 3RM

Conditioning:  For time

-50 DU’s

-30 Pistols

-30 Toes to bar

-50 DU’s

-20 Pistols

-20 Toes to bar

-50 DU’s

-10 Pistols

-10 Toes to bar

There will be modifications for intermediate and beginner athletes

Post:  400m cool down jog + stretch