Tuesday, Dec. 12th, 2017

 

A) Warm Up

200m Run

Quad Stretch
Knee to Chest
Solider Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walking Spiderman
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

“Barbell Warmup”

5 Good Mornings
5 Back Squats
5 BHN Snatch Grip Push Press
5 OVH Squats
5 Stiff-Legged Deadlifts

*Empty Barbell

B) Strength/Skill

6 x 1
Pwr Snatch + Snatch @ 75%

Then

3 x 2
Tempo Snatch Pulls @ 85%

C) WOD

4:00 Amrap
400 Meter Run
21 Burpees
Max Power Snatches 75/55

Rest 4:00

4:00 Amrap
400 Meter Run
15 Burpees
Max Power Snatches 95/65

Rest 4:00

4:00 Amrap
400 Meter Run
9 Burpees
Max Power Snatches 115/75

*Score is total Power Snatches completed
*If you can’t run 400m in under 2:30 then scale to 200m Run

Rowing is acceptable for only people with injury, otherwise you WILL run!!