3 position snatch @ 60kg

every 90 seconds for 10 rounds

100 yard runs - 32 reps

WOD:
16 100M Runs at 5k pace
16 100M Sprints

40 seconds to run each 100 - rest time depended on the speed of the run

did not like this....not even a little bit.

Hang Power Snatch
1-1-1-1-1-1-1

Partner WOD
1-2-3-4-5-6-7-8-9-10
Run Ladder from 1-10 in alternating partner fashion. Run up ladder with one arm at a time.
Perform this with kb cleans (partner not working hold bell in rack position)

Then perform this with kb Push Press (partner not working holds bell in OH position)
*Burpee penalty if bell has to be set down

Partnered with Brandon (44lb. KB)
Clean - 5:55
Press - 4:14

(Hang Power Snatch + Power Snatch +Snatch Balance + OHS) X5

7 rounds for time:
*8 muscle ups
*22 yard farmer's walk (2x20 kg)

First qualifier WOD for the Lowlands Throwdown

8 minutes AMRAP of:
*3 pull-ups
*3 toes to bars
*3 pull-ups
*3 toes to bars
*3 pull-ups
*3 toes to bars
*1 handstand push ups

Second round 2 HSPU
Third round 3 HSPU
etc.

Second qualifier WOD for the Lowlands Throwdown 2013

With a 5 minute time cap, find your 2 RM hang snatch

Third qualifier WOD for the Lowlands Throwdown 2013.

12 minute AMRAP of:
First 50 wall balls
Then as many rounds as possible of:
*5Bar-facing burpees
*10 Power cleans (40 kg)
*15 Shoulder to overhead (40 kg)

3 rounds for time:
21, 15, 9 Overhead Squats (43 kg)
42, 30, 18 Pull-ups

7 rounds for time:
*18 Dumbell hang squat clean (2x15kg)
*18 Pull-ups
*10 Power cleans (61kg)
*10 Handstand push ups