4.2.13 "Variant"

SWOD:

Snatch - 1x8@50%, 2x8@60%

10 Tire Flips

Drop Snatch - 1x8@50%, 2x8@60% of your 1RM Snatch

sets x reps

If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect. The last few reps of the heavier sets of 8 should be difficult, but not to failure.

-Coach Casey

WOD: Todays WOD is a variant of Outlaw's WOD. Move fast. Keep up the intensity. 

1 min ME KBS (HEAVY)

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)

*Rest 1 minute.

1 min ME KBS 

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)

*Rest 1 minute.

1 min ME KBS 

-the doll