Tuesday, July 17th, 2018

 

A) Warm Up

500m Row

10 Spidermans
10 Pushup to Down Dog
10 Pass Throughs
:30 Samson (Each side)

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
Muscle Snatch @ 45%

C) WOD

4 Min Amrap:
Buy in: 15/12 Calorie Row
12 Alternating Dumbbell Snatch 50/35
4 Burpee Box Jumps 24/20”

Rest 4 Mins

4 Min Amrap:
Buy in: 18/14 Calorie Row
8 Kettlebell Snatch 45/35 (4R/4L)
4 Burpee Box Jumps 24/20”

Rest 4 Mins

4 Min Amrap:
Buy in: 21/16 Calorie Row
4 Power Snatch 95/65
4 Burpee Box Jumps 24/20”

Score rounds plus additional reps after buy-in
Score each round separately
Dumbbell and Barbell lifts are from the ground
Kettlebell is from the hang