Thursday, March 1st, 2018

 

A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
High Knees
Butt Kickers

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

B) Strength/Skill

5 x 2
Hang Pwr Snatch @ 75%

Then

3 x 2
Tempo Snatch Pulls @ 85%

C) WOD

18 Min Amrap:

3 Kbs Swings 45/35
3 Box Jump Overs 24/20
200m Run
6 Kbs Swings 45/35
6 Box Jump Overs 24/20
200m Run
9 Kbs Swings 45/35
9 Box Jump Overs 24/20
200m Run

Keep going up by 3 until the end of 18 mins.