Wednesday, June 13th, 2018

 

A) Warm Up

500m Row

10 Scorpions
20 Pass Throughs
:30 Samson Stretch (Each Side)
10 Iron Cross

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
Power Pos Snatch @ 60%

Then

3 x 2
Snatch Pulls @ 70%

C) WOD

5 Min Amrap:
400m Run
AMRAP in Time Remaining:
3 Squat Snatches 115/75
6 Lateral Barbell Burpees

Rest 5 Mins

5 Min Amrap
400m Run
AMRAP in Time Remaining:
3 Squat Snatches 115/75
6 Lateral Barbell Burpees

*If you can’t complete a 400m run in under 3 mins then scale to 200m run.