Wednesday 1-10-18

GROUP WARM-UP:
4 rounds
:15 jumping jack
:15 air squat
:15 push up
:15 jump squat
then
4 rounds with #45/35/15
10 Snatch Grip Deadlift
8 Hang Power Snatch
6 Overhead Squat
4 Snatch balance
2 Squat Snatch

SKILL:
Every 2:00 for 8:00
3 Snatch Complex @ 70%
-Squat Snatch
-Overhead Squat
-Hang Squat Snatch
-Overhead Squat

WOD:
Four rounds
AMRAP 2 minutes of:
Round 1
25 Dumbbell Thrusters #50/35
Max Reps Double Under in remainder of 2 mins
Round 2
20 Dumbbell Thrusters #50/35
Max Reps Double Under in remainder of 2 mins
Round 3
15 Dumbbell Thrusters #50/35
Max Reps Double Under in remainder of 2 mins
Round 4
10 Dumbbell Thrusters #50/35
Max Reps Double Under in remainder of 2 mins
2:00 Rest between each round

Recent Posts

Leave a Comment