WOD 9/12/6

Intermediate

Strength:                                           5 x 2

Snatch Complex:

2 Snatch to bottom hold

2 Snatch balance

2 High hang snatch

Muscular Endurance                      4 Rounds:

*Buy in – 20 V-ups*

100 Meter farmer carry

20 Pushups

20 Star jumps

Core:                                                  3 Rounds (NFT)

15 Good mornings

10 Barbell rollouts

Beginner 

Strength:                                           5 Rounds

Snatch Complex:

5 High pull

5 Jerk balance

Muscular Endurance                      4 Rounds:

*Buy in – 20 Sit-ups*

100 Meter farmer carry

20 Pushups (modify as needed)

20 Jump Squats

Core:                                                  4 Rounds (NFT)

10 Good mornings

6 Barbell rollouts