Sunday Funday

PC: Oscar Bravo

Hey all,

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,

Cam

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TRAINING SUNDAY

WARM UP: with an empty barbell, 4 rounds -

8 deadlift

7 hang power clean

6 front squat

5 press

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.