WODs

"Smoke Two"

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working up to a challenging push press (80-90%) out of the rack, or do 4 reps on the minute for 5 minutes (50-60%)

Metabolic Conditioning: “Smoke Two

For Time. 4 Rounds

8 hang power snatch (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)

10 shoulder press (same)

12 bumper plate burpees (Health: 10#/15#, Athletic: 15#/25#, Performance: 25#/45#)

600m run – OR 6 rounds of 20′ (6m) out and back ‘shuttle’ run (no line touch) x 3, 5 burpees

Scaling Guide: 20 – 28 min, about 6 min per round. Scale Up: 85#/135# bar.