WOD @FITBULACH - 18. August

Metcon:

WU:

400m Run

Then 3 Rounds

25 Mountain Climbers

20 Jumping Jacks

15m Bear Crawl

10 Sit Throughs

A:

5 Rounds

1min DU / SU

1min KB Thrusters

1min Flutter Kicks

1min Wall Balls 

1min Rest

B:

300 m Heavy Farmers Carry

Every time you stop = 5 Burpees

Regular:

WU:

400m Run

Then 5min AMRAP

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Full Snatch

A:

Snatch Complex

1 Power Snatch

1 Full Snatch

2 OHS

Build to todays max.

B:

3 Rds for Time

4 MU

8 Burpee high Jumps

12 Wall Balls

C:

Tabata Hollow Hold

Weightlifting:

WU:

2 Rounds

250m Row

20 Mountain Climbers

8 Jumping Squats

A:

Hang Clean (below knee) + Jerk

3x3 @70% 

3x2 @75%

3x2 @80-85%

B:

15min EMOM @heavy weight

1 Hang Power Clean

1 Full Clean

1 Jerk

*Every time you fail a lift = 3 Burpees