WOD: Saturday, May 3, 2014

(A) 5 Minutes of Soft Tissue and Athlete Specific Moblity Work with Rollers, LaX Ball, Bands

(B) 7 Minute Warm-Up, Trainer's Choice

(C) 8 Min Snatch Drills

(D) 8-12 Rounds not for time of the Snatch Complex (20 minutes)

  • 1 Power Snatch
  • 1 Squat Snatch
  • 1 Overhead Squat

(E-1 and -2) Performance and Lean Machine

8 Minute AMRAP of

  • 3 Thrusters 95/63 (Adcanced 120/80)
  • 3 Overhead Squats 95/65 (120/80)
  • 3 Front Squats 95/65 (120/80)
  • 9 Lateral Burpee Jump Over Barbell

(E-3) SWOL

5 Rounds of

  • 2 Thrusters 135/95
  • 2 Overhead Squats 135/95
  • 4 Front Squats 135/95
  • 12 Kettlebell Swings 2.0/1.5
  • 20-30s Rest

Lindsey. Sunshine. Kettlebells. Photo by Rafael Vega