01/03/2016

Strength:

1: 8 Rounds (16 Minutes) – EMOM, perform:

-Odd minute: 1x Power Snatch+1 Snatch balance + 1x overhead squat (Work up to a max for the day)

-Even minute: 5x 1x toes to bar + 1x chest to bar pull up complex

*If you are efficient that this 1+1 complex, add in a bar muscle up after the chest to bar pull up.

Work Capacity: “CrossFit Open WOD 12.2″: Proceed through the sequence below completing as many reps as possible in 10 minutes of:

-30x snatch (34/20)

-30x snatch (60/34)

-30x snatch (74/45)

-As many reps as possible x snatch (95/54)

Core: 5 rounds:

-10x hollow rocks

-10x V-ups

-10x tuck ups

-10 second hollow hold

-Rest 30 seconds