10.9.14 "The Forever Plain"

Burgener Warm up:

Snatch Drops w Pvc, tight positioning

SWOD:

Snatch First Pulls

3-3-3-3-3 AHAP

WOD: 

Each cycle consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

switch hands without setting the DB down….

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

Go as heavy as possible. Do not drop the DB or set it down during the cycle. If weight is dropped during the cycle, count a drop and perform an equal amount of burpees as a penalty after the 15 minutes is up.

-the doll