[youtube=http://www.youtube.com/watch?v=VVTTgdZ5Is8&rel=0]
Strength
Power Snatch + Overhead Squat + Full Snatch; EMOTM x 8 sets
WOD
Level 1
For time:
- Overhead Carry two KB’s (35/15#) the Length of the Mat and Back
- 1-Arm KB Snatch x 10 total
- Front Rack Carry two KB’s the Length of the Mat and Back
- 1-Arm KB Clean & Press x 20 total
- Farmer’s Carry two KB’s the Length of the Mat and Back
- 1-Arm KB Swing x 30 total
Level 2
For time:
- Overhead Carry two KB’s (53/35#) the Length of the Mat and Back
- 1-Arm KB Snatch x 20 total
- Front Rack Carry two KB’s the Length of the Mat and Back
- 1-Arm KB Clean & Press x 30 total
- Farmer’s Carry two KB’s the Length of the Mat and Back
- 1-Arm KB Swing x 40 total
115#
6:10. 55# db for the forearm buster-stuff, rx KB’s for the rest.
Snatches: 45#
WOD: 6:10 (25# KBs)
6:10 @ 45#
no snatches
4:51 rx
sooo…fasting? It works.
Hey I did this workout fasted too! It definitely motivates you to finish up so you can eat sweet potatoes and protein!
95#
45# 5:53
Snatches @ 95#
WOD L2 5:56 with 35# for the overhead carries and 45# for the rest
Whoops, meant snatches at 90#
Snatches: 55#x4, 65#x4
WOD: 7:33 rx
Snatches: up to 65lbs
WOD: 8:04 at 35lbs