WOD 2018/04/06

Warm up: 15 Minutes to complete
10 PVC Shoulder Passes
10 OHS with PVC (pause 5 seconds at the bottom maintaining good form)
5 Push-ups to Downward Dog
Samson Stretch (:20/leg)
Then 2 rounds
5 Power Snatches (1st round lighter weight, 2nd round build up to workout weight)
10 Wallballs
15 Double Unders
Weightlifting:
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Snatches + 3 Overhead Squats
Minute 2 – Rest
Minute 3 – 5 Squat Snatches
Minute 4 – Rest
Round 1: 50%, Round 2: 55%, Round 3 60%, Round 4: 65%
Wod: AMRAP 15'
15 Power Snatches (40/30 kg)
30 Wallballs (9/6 kg)
60 Double Unders