Thursday, Feb. 15th, 2018

A) Warm Up

200m Run

:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Knuckle Drags
Push-up to Down Dog
Side Lunges
Air Squats

Then

“Modified Barbell Warmup”

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Snatch Grip Stiff Deadlifts
5 Hang Power Snatch

*Empty Barbell

B) Strength/Skill

5 x 2
Abv Knee Pwr Snatch @ 70%

Then

3 x 2
Tempo Snatch Pulls @ 80%

C) WOD

3 RFT:

7 Bar Muscle-Ups
50 Air Squats
10 Hang Power Snatches 115/75