Friday.October 20.2017

WARMUP
2 Rounds
10 PVC Pass Throughs
10 PVS Prone Pass Throughs
10 PVC Squat Pass Throughs
10 PVC BTN Press
10 PVC Pause OHS


STRENGTH - Snatch Complex
Every 90 seconds for 6 Rounds

2 Snatch DL + 2 Pause Squat Snatch
(No higher than 65% of 1RM Snatch)

WOD (C)

For Time:
25 Hang Power Snatches (95/65)
1 Mile Run
25 Hang Power Snatches (95/65)


INTENT:
This workout will test how long you can hang on to the barbell to cycle the first
25 reps, if you can maintain a solid pace on the mile, and if you can recover your
shoulders fast enough to move similarly on the last 25 snatches.
Today, we are training cardiovascular endurance, stamina, some power, speed,
coordination, agility, and balance.