WOD 9/9/14

Warm-up
3x
du ladder
8 squats
6 zots press with broomstick
4 ohs with broomstick

Basic Strength
Metcon (No Measure)
every 30sec for 10min
I. 10sec hold ring support
II. 3 plyo push ups

Warm-up HPS
2x
5 snatch grip deadlift
5 snatch high pull
5 snatch grip press behind neck
5 hang power snatch

Weightlifting
Hang Power Snatch (12×4)
emom 12
4x hang power snatch
20/25/27,5/30/32,5/1×35
*start light an go up every 2nd minute
*concentrate on form and speed

Metcon
amrap 12
3 ohs 50/35
9 t2b
27 du RX 7+3

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