WOD 13/2/15

Warm-up
1x
du ladder

3x
8 swings
6 one foot lunges (3 each leg)
4 box jumps
2 wall extensions

(15min)
Power Snatch
2x
5 snatch deadlift
5 snatch high pull
5 snatch grip press behind neck
5 power snatch
Weightlifting
Power Snatch (3×2)
emom 15
2 power snatch

*increase weight on every 3rd set
*start light and focus on speed throughout all sets

(20min)
Basic Strength
Metcon (No Measure)
e30sec for 10min
I. 2 negative hspu
II. 4 heavy kb row each arm

(15min)
Metcon
CrossFit Games Open 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

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