04.24.18

Sport & Performance

1.snatch work to a heavy single in 12 min.

2.overhead squat 3-3-3-3 work to heavy in 10 min.

start with 3 reps of each movement, and go up by 3 reps after each completed round (3, 6, 9, 12, etc.) and perform an AMRAP in 12 min. of:

-double kettlebell clean & jerk #53m #35f

-bar muscle ups

Fitness

1.power snatch 2-2-1-1-1-1 work to challenging in 12 min.

2.front squat 5-5-5-5 work to challenging in 10 min.

start with 3 reps of each movement, and go up by 3 reps after each completed round (3, 6, 9, 12, etc.) and perform an AMRAP in 12 min. of:

-ground to overhead anyway #95m #65f

-bastards

post rounds and reps to comments

_F8A6992

Get over the bar!

Read:

Southern Maryland Regionals WODs 1 & 2 Announced

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