Monday, Mar. 19th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Walkouts
Air Squats

Medium Row
Active Spidermans
Sit-ups

Faster Row
Active Samson
Push-ups to Down Dog

“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
Power Snatch @ 70%

Then

3 x 2
Tempo Snatch Pulls @ 80%

C) WOD

20 Min Amrap:

30 Dumbbell Snatches 50/35
30 Box Jumps 24/20
30/21 Cal Row
30 Toes to Bar