WOD

“Party Starter”
10 Rounds
AMRAP 1
120 Meter Shuttle Run (12 x 10 meters)
Max Box Step Overs (24”) (50/35)
Rest 2 Minutes

WOD Guidance & Goals:
Sprint the 120 meters in around 36 seconds. In the remaining time, do as many weighted step up and overs as possible. The step up and overs are done with 1 dumbbell held anyway you’d like except resting on your thigh. Both feet must touch the top of the box and opposite side of the box before the next rep. Target 6-8 reps per round. 

Post Total Reps to Comments.

BARBELL CLUB

Courtesy of Burgener Strength

1) Pause snatch balance: 10 rounds – Every 60 seconds perform:
1x snatch balance with a 2 second pause in the receiving/bottom position (Work up to a max for the day)

2) Snatch pull + snatch: 10 rounds – Every 90 seconds, perform:
1x snatch pull + 1x squat snatch (Work up to a max for the day).

Core: 3 rounds:
5x front rack Sotts press (AHAP)
90 seconds rest
10x barbell bent over rows (AHAP)
90 seconds rest