WOD 30.09.16

Burgener warm up
15 min to find max weight on 3 pos snatch

Metcon:TIME CAP 20
8 down to 1 of:
Push press(@50%1rm)
**
Pullups (strict)
**
Power snatch(@50%1rm)
**

*All works must be unbroken
**every break 3 burpees

CrossFit Kettlebell

“Double KettleBell Grace”
60 Double Kettlebell Long Cycles (Clean and Jerks) 24/16 kg
*There is a 5 Burpee penalty every time you set down your kettlebells.

Conditioning:
EMOM 10
10 Walking lungees with kb in front rack 24/16 kg
5 V-ups

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)