September 9, 2013: Nice Snatch, Bro

Warm up:

400 m run/500 m row

Burgener warm up

15 squat snatch with PVC/15# bar

15 box jumps

15 push press with PVC/15# bar

5-10 minutes to work up to 60% 1RM snatch weight

Strength:

EMOM (Every minute on the minute) for 10 minutes:

Snatch 5 reps (60% of your 1 Rep Max)

Shirt: Anfarm

WOD

7 minute AMRAP

7 push press (135/95) (115/75) (95/55)

7 box jumps (30/24) (24/20) (20/18)