WOD 28/02/2014

Well its all out from now isn't it...well once at a week for now.
14.1 has been announced and its a fave couplet of mine and probably a few of you ut there.
So in honour of the WOD and as a warm up for tomorrow, we will run a double under clinic tonight and work on some tall snatches. Have fun ya'll. We WOD 14.1 tommorrow

Power
7X2 Tall Snatch – work to a heavy (but perfect) double, rest 60 sec. DEMO VIDEO (please watch this)

Strength
Alternating EMOM:
Even (including 0:00) – 3 Front Squats @ 75%
Odd – 3 Jerk Balances @ 95% of 5RM

Conditioning
3 rounds for time of:

Run 400m
6/4 Muscle-Ups
12 KBS 32/24kg