Monday, Apr. 23rd, 2018

 

A) Warm Up

:30 Seconds
Jumping Jacks
Active Spidermans
PVC Pass Throughs

Single Unders
Active Samson
Air Squats

Single Unders
Push-up to Down Dig
PVC Overhead Squats

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

3 x 2
Pwr Pos Power Snatch + Ovh Squat @ 50%

Then

3 x 1
Snatch Drop @ 70%

Then

10 Mins of Dub Practice

C) WOD

9 Min Amrap:

10 Hang Squat Snatches 75/55
30 Double Unders