Thursday, May 24th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Air 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

Power Snatch
2 x 2 @ 70%
2 x 2 @ 75%
1 x 1 @ 80%

C) WOD

3 Min Amrap:
50′ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row

Rest 3 Mins

3 Min Amrap:
50′ Walking Lunge Front Rack 65/45
35 AbMat Sit-ups
Max Calorie Row

Rest 3 Mins

3 Min Amrap:
50′ Walking Lunge Front Rack 75/55
35 AbMat Sit-ups
Max Calorie Row

Rest 3 Mins

3 Min Amrap:
50′ Walking Lunge Front Rack 95/65
35 AbMat Sit-ups
Max Calorie Row