111014

Build to a tough 2 rep Snatch & Clean and Jerk

Back Squat 5×4 this is volume work dont go too heavy

WOD:

3x9min amraps with 5min between amraps

15 wall balls 20/14

10 pull ups

400m run

10 power snatches 75/55#

10 burpees (no push up)

1600m row

111014

Build to tough 2 rep Snatch & Clean and Jerk

18 min Amrap

15 wall balls

10 pull ups

400m run

10 power snatch 75/55#

10 burpees

 

your score is total burpees