PC: Oscar Bravo
Nice little session lined up for Sunday... 930am is full but there is room in the 8am still!
We've got some deadlifts for strength followed up by a pretty nasty little "death by" sequence... so should be fun.
See ya there,
WARM UP: with an empty barbell, 4 rounds -
7 hang power clean
6 front squat
4 spiderman lunge with twist
STRENGTH: DEADLIFT 10, 10, 8, 8
Warm up well, stay smooth and add weight each round.
WOD: "death by hang power snatch & barhop burpees"
Note - most members would do well to scale back the hang power snatch to 55/75 or less!
With a continuously running clock perform:
3 Hang Power Snatches, 95/65 lbs and 3 Burpee Bar Hops in the first 1 min
4 Hang Power Snatches, 95/65 lbs and 4 Burpee Bar Hops in the second 1 min
5 Hang Power Snatches, 95/65 lbs and 5 Burpee Bar Hops in the third 1 min ...
Continuing this for as long as you are able.
Scale bar weight as needed, also feel free to scale to regular burpees.