Monday 4th December – WOD

3rd December 2017


In 21 mins complete 1-1-1-1-1-1 reps of the complex:

1 Power snatch
2 Hang power snatch

*Build to a heavy complex over the 6 sets



For time complete 21-18-15 reps of:

Burpee box over jumps @ 24 / 20″
Single arm DB hang power snatch @ 22.5 / 15kg

Air Squats

*12 min cap

Additional Work

For quality:
40 Back extensions

*These are to be done slow and controlled, and as true back extensions with a rounding of the low back during each rep.


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