Thursday, Apr. 12th, 2018

 

A) Warm Up

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

Then

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 2
Pwr Pos Power Snatch @ 60%

C) WOD

For Time:

30-25-20-15-10

Hang Power Snatches 75/55
Russian Kb Swings 45/35
10 Meter Shuttle Sprints

Weight on the Kettlebell should be something that athletes could complete in 1-2 sets each round.
On the 10 Meter Shuttle Sprints, place two cones 10 Meters apart.
Each time one part of the body makes contact beyond the cone is one rep.