Thursday, Mar. 15th, 2018

 

A) Warm Up

250m Row

:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
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

B) Strength/Skill

5 x 2
ABV Knee Pwr Snatch @ 70%

Then

3 x 2
Tempo Snatch Pulls @ 80%

C) WOD

15-12-9-6-3

Power Snatch 95/65
Ring Dips

*200m Run between sets
*Workout ends with 200m run