111215

Thursday

Warm up
400m run

Burgener:

Warm up to wod weight
3 position snatch pull
3 position squat snatch

Then
Group #1:
On the min for ten mins do 1 squat snatch at 70 to 80 percent of 1 rep max

Group #2:
AMRAP 10 min
10  db squat snatch  35/25lb, right arm
10 ghd situps/30 ab mat sit-ups
10 db squat snatch 35/25lb, left arm
10 toes to bar

After 5 min rest, Groups #1 and #2 switch