17 Jan 2017 – WOD

WORKOUT OF THE DAY

A) Conditioning

3 x 4 minutes on : 4 minutes off

AMRAP:
21-15-9
Power snatch (35/25 kg)
Burpees

AMRAP:
15-12-9
Power snatch (42.5/30 kg)
Burpees over the bar

AMRAP:
12-9-6
Power snatch (50/35 kg)
Burpee box jumps (24/20 in)

What do we want you to get from this workout?
- Achieve max heart rate elevation during each 4 minute interval
- It's meant to be gassy, not heavy!
- Scale weights and movements and attack it with some serious intensity to ensure you get what we want you to get out of this workout

Why are we doing this workout?
- Testing/Training recovery capacity
- Repeatability of intense efforts

MOBILITY DRILL OF THE WEEK