030413

GPP:

WOD1:

12 minute AMRAP:

2 kettlebell thruster RT
5 kettlebell swing RT
2 kettlebell thruster LT
5 kettlebell swing LT
4 strict chin-ups

Rest 5 + minutes

WOD2:

3x max pushups
3x max hollow body hold

Kettlebell Sport

Barbell squat 2×5

GS level snatch/jerk

5 minute AMRAP heavy one-arm swings (change arms as needed)
5 minute AMRAP heavy one-arm jerk

30minute run/bike/or row

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4 comments

  1. Warm Up:
    1min jump rope, 2min joint mobility X 4

    Work:
    100lb sandbag deep squat jumps 2×5

    GS Sport Level 10 with 20kg bells
    Snatch Set 1: 31/31
    Snatch Set 2: 30/31
    Snatch Set 3: 25/27

    Jerk Set 1: 28
    Jerk Set 2: 29
    Jerk Set 3: 30

    Ran out of time. Headed to work.

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