CF Warm-Up x 2
Heaving Snatch Balance 5 x 3 @ 50-55%
Split Clean 5 x 3
W.O.D.
Number of rounds in 10 minutes of:
Dumbbell Snatch, 10 reps (55lb, 35lb)
Plyo-Push Ups, 10 reps (one hand on a balance disk, explode through the push up, switch hands in the air and complete the next rep the same)
Complete both WODs:
Rest
Warm-Up:
Meet at Sumner High School track at 7:45 am. No, I am not kidding. Get off your butts and make it there!
CF Warm-Up x 3