Warm up

Moblity

Strength- Bench press

WOD

12 min amrap

Run 800M

150 Double Unders (scaled 300 singles or 150 jump ups to a plate)

Snatch #95/65 (scaled= ground to overhead)

Your score is the numbers of snatches you completed.

Here is how it works. The clock starts and you run 800m, you come back and finish your jump rope… with whatever time is left you perform snatches until the clock is stopped at 12 minutes.

 

Snatch demo video. exactly what we learned from Luis, Brad and April last night.

 

 

Here is another video. this is technically a snatch by weight lifting terms because the lifter is going into a full squat… some people call it a squat snatch,

http://www.youtube.com/watch?v=7rZV5P3cAa4