A.

Skill work for 14.5

Thruster and Burpee practice

B.

1 Snatch Push Jerk + 3 Overhead Squats

Notes:

Work to a heavy but perfect set. Keep good positions on this movement

C.

50 Burpees for time

Notes: If you are doing the open wod Saturday or Sunday. Do this as 3-5 rounds of 10, with plenty of rest between each. Practice and understand what a realistic pace is, leave your bar out and do bar facing burpees.

If you are NOT doing the open wod until monday, hit all 50, but still keep to your intended pace, keep looking at the time as you hit each 10 mark.

If you are not doing the open wod at all. Go Ham Like this (NSFW)

photo copy 2

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