MONDAY 2-26-18

WARM UP 2x
1 Min Row
1 Min AD bike
1 squat mobility couch stretch or squat w/trunk rotation

EMPTY BAR WARM UP
2x
3 position 5 sec hold @ each position              mid shin, above knees, high pocket
5x Hang high pull
5 x Muscle snatch
5 x BTN Push Press
5x OHS
5x SNATCH BALANCE
5x SOTS PRESS

WOD
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 185 lb.
Women: 125 lb.

Scaling
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.
Intermediate Option
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 135 lb.
Women: 95 lb.
Beginner Option
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 75 lb.
Women: 55 lb.

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