wod
for time
21 db snatches, arm 1 15/22.5
21 lateral burpees over dumbbell
21 db snatches, arm 2 15/22.5
21 lateral burpees over dumbbell
15 db snatches, arm 1 15/22.5
15 lateral burpees over dumbbell
15 db snatches, arm 2 15/22.5
15 lateral burpees over dumbbell
9 db snatches, arm 1 15/22.5
9 lateral burpees over dumbbell
9 db snatches, arm 2 15/22.5
9 lateral burpees over dumbbell
note: time cap: 15 minutes
post workout
3 sets
:30 plank hold
10-15 v-ups
wod
for load
shoulder press
3-3-3-3-3
push press
2-2-2-2-2
push jerk
1-1-1-1-1
note: record the heaviest load for each movement
wod
4 rounds for reps
1:00 bike for calories
1:00 deadlifts 56/84
2:00 rest
post workout
every 2:00 for 3 rounds
10 sumo stance good mornings
note: athlete chooses load
wod
for time
1,600 m run
21 clean and jerks 47/70
800 m run
21 clean and jerks
1,600 m run