03/11/2015

Main – WOD

Warm-up

500m row

10 PVC pass thrus

10 wall squats

in a handstand facing the wall:

10 shoulder shrugs

10 hip taps

3X:30 HS holds

Barbell warm-up as a group:

snatch grip

5 jump shrugs

5 high pulls

5 muscle snatch

5 OHS

5 drop snatch

5 sotts press

5 hops forward/ backward

5 tall snatch

5 good mornings

5 kang squats

Skill

20 mins to establish a max snatch

Snatch (Max snatch )

Metcon

Try to maintain the same amount of burpee box jumps each round.

Metcon (AMRAP – Reps)

8 rounds:

:40 burpee box jumps 24/20

:20 rest

SLC RECOVERY

5K row

Every 500 M do:

10 light russian KBS

30 sec HS hold

+

20 min mobility

Wednesday, March 11th, 2015 at 2:00 am / WOD