Monday WOD 131230

Remember we'll continue to program movements to prepare for the Crossfit Open competition coming up in 10 weeks as well as continue practicing our olympic movements.

You may need to split the Oly section up into a seperate workout in order to fit everything in over lunch.

Warmup
mobility
400m run
2 rounds
  10 burpees
  10 air squats
thacker warmup for snatch prep

Oly
1) 10 minutes to establish a 2RM snatch
    (from high-hang position)
2) EMOM for 5:00
    2 snatches from high-hang @85% of max from #1

** EMOM - Every Minute on the Minute


Strength/Skill
1a) 3xME UB TTB - rest 90secs
1b) 3x20 (steps) front rack walking lunges - heaviest possible (start with 125#)
     (sub DB or KB goblet lunges) 

** remember to treat 1a and 1b as a set


Conditioning
For time:
  30 OHS 75/45#
  30 Bar-Facing Burpees
  20 OHS 105/75#
  20 Bar-Facing Burpees
  10 OHS 135/95#
  10 Bar-Facing Burpees
  10 Muscle-Ups (sub bar muscle-ups)


Thacker Warmup

Bar Facing Burpees