Monday.March 20.2017

Warm Up 

3 Rounds 

5 Hang Muscle Snatch 

5 Overhead Squats 

5 Push Ups 

50 Singles


WOD

Part 1 

5 MIN AMRAP

3 Power Snatches (75/55)

3 Burpees over Bar 

6 Power Snatches 

6 Burpees over Bar 

9 Power Snatches 

9 Burpees over Bar 

etc......

Rest 2 mins and then start Part 2 

Part 2 

3 MIN AMRAP 

3 Power Snatches (75,55)

3 Burpees Over Bar 

6 Power Snatches 

6 Burpees Over Bar 

9 Power Snatches 

9 Burpees Over Bar 

etc.....

Rest 2 mins and then start Part 3 

1 MIN AMRAP

same as above 

Post WOD 

Row,run, skip x 3 mins 

Foam Roll Lats