WOD and Weekly Preview: Monday, February 10, 2014

(A) Quad Snatch Stretch and Quad Snatches

(B) Barbell Complex 1: 2 Hang Power Snatch + 2 Overhead Squats

  • @ 60% of 1RM Snatch
  • @ 65%
  • @ 75%

(C) Barbell Complex 2: 3 Hang Power Cleans + 2 Front Squats + 1 Power Jerk

  • @ 60% of 1RM Clean
  • @ 70%
  • @ 75%
  • @ 80%

(D) For Time (Staggered Starts):

  • 500m Row
  • 20 Wall Balls
  • 30 Russian KB Swings
  • 40 Burpees

(E) Two-A-Day:

4x 50-500 ... 50 DUs + 500m Row ... rest 3 minutes between rounds
No Rower? Sub with a 400m Run.

Weekly Preview 2/10/14