24 FEB: The Airport WOD

Warmup:

Go over Bar Muscle Ups

SWOD:

Barbell Complex
5 Rounds, Every 2 Minutes (10min)

1 Hang Power Snatch

1 Snatch From Ground

1 OHS

@ 50% of 1RM Snatch Working on solid form on each movement.

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WOD:

3 Rounds:

10 KB Snatch, alt arms 5 each 24kg/16kg

200m left suitcase carry 24kg/16kg

10 KB Snatch, alt arms, 5 each arm24kg/16kg

200m right suitcase carry 24kg/16kg

20min Cap

Cash Out:

4x40m shuttle sprints

Then

Max Unbroken Wallballs