6/20/12 - WEDNESDAY

SNATCHES

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 10x2
Assisted Pistols - 20

SNATCH WORK:

Snatch Pull @ 120% - 2x3
Squat Snatch - 3(70%), 3(80%), 3(90%)

MET-CON:

4 Rounds for Time

Sprint 200 meter
95 lb SDHP - 20
DU - 50

ASSISTANCE:

Core Complex

Toes 2 Bar - 1 min AMRAP
165 lb Good Mornings - 15
Ab Plank - Max Time

At-Home WOD:

4 Rounds for Time

Sprint 200 meters
Burpee - 15
DU - 50