1. Snatch Complex AMRAP 5 min 33# Power Snatch Hang Power Snatch Snatch Balance Overhead Squat

4 miles in South Park
Total time: 38:16
Avg Pace: 9:34
Elevation gain: 240ft
Calories 569

http://connect.garmin.com/activity/134715097

Skill:
Front Squat 5-3-1-1-1 (135, 185, 205, 250, 270(f))

WOD:
10 -> 1
Renegade Row Push up
DB hang squat clean
Pullups
(45/25)

Used 35#

Angie

Result: 19:53

20min AMRAP
10 Med Ball Cleans
10 OH Lunges w/ Med Ball

20# ball

Each time the ball leaves your hands, 10 burpees.

13 rds + 10 Cleans. No Burpees

Nate

AMRAP 20 Minutes
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (70/53)

9 RX (Pullups and dips after round 6)

I will do this WOD 13 RX by March.

Overhead Squat 10 RM

5-5-3-3-1-1 Push Jerk
75.85.100. 115.125# PR

Rest 5 minutes

For Time

Buy In- 100 Double unders

30-20-10

Wallballs 20/14

Slamballs 20

Abmats

Cash Out- 800m Run

3 Shoulder Press on the minute for 9 minutes @ 60% of your 1 RM. On the 9th min do max reps.

15@55#

Rest 5 min.
12 min AMRAP
Start with a 400m Run then
3 Hand Stand Push-up
6 Pull-up
9 Hand Release Push-up

4+2 HSPU

My hands were sensitive when i woke up this morning; this DID NOT help.

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

9:53