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12.10.11

11
Oct

12.10.11

Steph lifts weights the old fashion way, while Paul (in the background) prefers to use the force.

Rx
1 Power snatch + 2 OHS (80% 1rm snatch) x5sets
Front Squat 93%x2x3sets
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Rx+
1 Power snatch + 2 OHS (80% 1rm snatch) x5sets
Front Squat 93%x2x3sets

*Hold 45s plank between all sets. Must be a perfect hold, failure results in starting the clock over.  _______________________________________________________________________
WOD:

12min Amrap
15 Plate topside halfmoons  (35/25)
10 box jump overs (24/20)
5 Ground to overhead (135/103)

Note: I know the video is of a Kettlebell topside half moon, use a bumper plate. Box jump overs: jump over the box… simple. You can jump on top of the box then step or jump down to the other side, if you cannot hurdle the box in a single bound… don’t feel like you have to and do a box jump into a foot corner hook with a full twist followed by a face plant dismount.
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Burpees: day 25