6/22/15 - Air Force WOD (benchmark)

• warmup: hang sqt snatch tech work led by coaches
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• A. Hang Squat Snatch EMOM
• First 8 minutes will be 1 HS Snatch EMOM
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• Minutes 9-16 will be every other minute with 1 HS Snatch
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• B. Air Force WOD
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• For time:
• 20 Thrusters (95/65)
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squats
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• Each athlete must do four burpees at the beginning of every minute (including to START the WOD) before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.