Thursday 24/12/2015 - BOX IS CLOSED - CHRISTMAS EVE

AT HOME WOD....

Using a Broomstick or PVC - spend 10-15 minutes practicing 3-Position Snatch (high hang, mid-thigh, then floor)
OR - If you have your own equipment then...
Every 3 minutes for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)
Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

then:

Five sets of:
Dumbbell Strict Press x 4-6 reps
Rest 60-90 seconds
Farmer’s Carry x 100m
Rest 60-90 seconds

Be creative with your strict press and farmer's carry if you don't have dumbbells or kettlebells.