Friday, Dec. 22nd, 2017

 

A) Warm Up

200m Run

:30 Each

Active Spidermans
Active Samson
Air Squats
Push-up to Down Dog
Cossack Squats
PVC Pass Throughs

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 BHN Snatch Grip Push Press
5 OVH Squats
5 Stiff-Legged Deadlifts

B) Strength/Skill

5 x 1
Snatch @ 70%

Then

3 x 1
Tempo Snatch Pulls @ 80%

C) WOD

For Time:
21-15-9

Squat Snatch 95/65
Chest to Bar Pull-ups