WOD 130819: Hypertrophy and Stability 3 of 4 weeks:

EMOM for 10 minutes
Snatch 10x2@70% - 55kg

 - Rest 5-10min

EMOM for 20 min Super-Set
Back squat 10reps@ 85kg
KB Swings 15  24kg

 - Rest 10 min

In 10 min
3 rounds
12ea OH KB Step u 50cm  8kg
12 ea 2Hand KB Single leg RDL 2x16kg
Box Jump over 24/50, 18/60, 12/80cm

 - Rest 2 min

In 10min
3 rounds
10 GHD Sit up w/ med ball 9kg
15 Band pull aparts Purple
L-sit hold 20sec