Thursday Week#9 Speed

Burgner warm up

Down & up

Scarecrow

Muscle snatch

Drop to the bottom

Hang squat snatch

Skill

Hang squat snatch

WOD

Every minute on the minute for 15 minutes:

5 dips

2 hang squat snatch

CFE

Burgner warm up

Down & up

Scarecrow

Muscle snatch

Drop to the bottom

Hang squat snatch

Skill

Hang squat snatch

WOD

Part#1

4 rounds of:

30 seconds max effort 1 minute rest

·      Dips

·      Hang squat snatch

Part#2

1k  run time trial