WOD 5/4/11

Burgener Warm Up
 
Mobility Skill Drill : Snatch
 
 
S.W.O.D
 
Barbell Complex:
 
10 Rounds of:
 
Muscle Snatch       1 rep
OHS                     5 reps
Snatch Balance      3 reps
 
Coaching notes: Rounds are to be done as follow; 1 muscle snatch right into the 5 OHS then right into the snatch balance, the bar cannot be put down while performing this complex. At the end of each set the bar can be dropped. The set starts again at the muscle snatch.
For the males work up to a comfortable weight (65/85 LB)
For the females work up to a comfortable weight (55/65 LB)
 
C.W.O.D
 
800m run
 
then..
 
3 RDS:
 
5 Burpees
10 KBS (HEAVY but good form)
 
Then..
 
400m run