Protected: WOD/Blog

Strength:

15mins Squat snatch technique and build to Wod weight

 

WOD: For time

5 rounds of Cindy

2 squat snatch (70/45kg)

4x Cindy,

4x squat snatch,

3x Cindy,

6x squat snatch,

2x Cindy,

8x squat snatch,

1x Cindy,

10x squat snatch

 

Cindy = 5 pull ups, 10 push ups, 15 air squats

Strength= 1x Hang snatch 1x Snatch 1x OH squat TNG work up to a max set in 15mins..

WOD= 12 min AMRAP
7 pwr snatch 50/30
14 OH lunges
Every drop of bar= 5 burpee penalty and restart count ie you drop after 4 snatches you do 5 burpees and start at 0 on snatches (you can drop bar between sets but not mid set) ie no penalty for dropping after the 7th snatch or 14th lunge