14th September 2012

Friday

Warm up

300 jump rope or 400m run

3 rounds of
10 OHS
10 sit ups
10 back extensions

Fitness Test #3 –> Max Push ups

Skill — Snatch, start with transition practice – Burgener’s warm up

WOD

Hang power snatch

3-3-3-3-3

Clean pull

3-3-3-3-3

After Bash

Weighted Pull ups

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