WOD for Thursday, August 18, 2016

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance:  Snatch – 3 sets of 2 reps at 85-90%

Fitness: S2OH – 5 sets of 2 reps of Push Press at RPE 7

Part 2 – Conditioning: “Bookends ”

Performance: For Time –

• Buy-in: 100 Double-Unders

Then..  2 rounds of  –

• 30 Overhead Squats (95/65lb)
• 30 Kettlebell Swing (24/16k)

Then…

• Cash out: 100 Double-Unders

Fitness:

• Buy-in: 75 Speed steps or  150 Single-unders

Then… 2 rounds of –

• 30 Goblet squat with weighted implement
• 30 KBS

Then…

• Cash-out: 75 Speed steps or 150 Single-unders