WOD: Saturday 13/06/2015

Endurance Workout of the Week
"Lumberjack 20"
20 Deadlifts (85kg/125kg)
Run 400m
20 Kettlebell Swings (24kg/32kg)
Run 400m
20 Overhead Squats (35kg/52.5kg)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull Ups
Run 400m
20 Box Jumps (20''/24'')
Run 400m
20 Dumbbell Squat Cleans (10kg/15kg)
Run 400m

Blue Lake Barbell
1) 5 x Hang Squat Snatch + Full Squat Snatch + Overhead Squat
2) Complete 3 x 1 Snatch + Overhead Squat at heavy weight from (1)
Alternate between:
a) Front Squat: 5-3-3-2-2
b) Snatch Grip Pause First Pulls (5sec): 5-5-5-5-5

Pull Up Skills - beginners

Muscle Up Skills - advanced

Then:

4 Rounds for total reps:
1 Min Kettlebell Swings
1 Min Box Jumps
1 Min Wall Balls
1 Min Row for Cals
1 Min Rest