Wednesday, Apr. 18th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Fast Row
Push-up to Down Dog

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

15 Mins to Work Up to a Heavy Double
Power Pos Power Snatch

C) WOD

3 Min Amrap:
15/12 Cal Row
12 Power Snatches 95/65
Rest 3:00
3 Min Amrap:
15/12 Cal Row
8 Power Snatches 115/75
Rest 3:00
3 Min Amrap:
15/12 Cal Row
4 Power Snatches 135/95