Warm Up:
Warmy
Front squats (8,8,6,6) @ weights of M=85,95,105,115, W=55,65,75,85
Cut off time 12 minutes
Xfit WOD:
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch 75/45 lb.
30 Burpees
30 Snatch 115/65 lb.
20 Burpees
30 Snatch 135/95 lb.
10 Burpees
In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is only permitted if you’re unfamiliar with the Snatch movements.
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