WoD 23.11.16

LEVEL 2
Strength-20min
Emom x 3
3 power snatch
Immediately followed by
Emom x 3
4 overhead squat
Immediately followed by
Emom x 3
3 snatch balance
1min transition time
Every 2 min x 3set(6min)
snatch pull + hang snatch
Immediately followed by
Every 2min x 2 set (4min)
2 snatch , set a new 1rm

5min transition time

Metcon -7min
Amrap in 7min
21-15-12-9
Wall ball 9/6kg
Burpees


LEVEL 1
Metcon -20min
Emom x 3
12/10 kcal row
Immediately followed by
Emom x 3
100 or 60 or 40 jump rope ,single unders
Immediately followed by
Emom x 3
1 park run

3min rest

Every 2min x 4set(8min)
10wallball
15 box jumps

5min transition time

Metcon -7min
Amrap in 7min
7 deadlift@45-60/25-50kg
9 Kb swings
12 laterall jumps over the bar