Warm Up:
Warmy+
Using barbell only, lunge (front rack position) to half court complete 10 hang snatches, walk back to baseline with bar overhead. Set bar down and complete 10 wall ball squat cleans, repeat 2 more times.
Xfit WOD:
With a partner:
4 x 400m run (one partner runs 400 while the other rests)
100 squat cleans (75/55 lb.)
80 hang snatch (75/55)
60 front-rack lunges (total, 75/55)
40 med-ball sit-ups, passing ball over barbell to partner
20 alternating bar-facing burpees
Pull up work;
5×10
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