TUESDAY 3-20-18

WARM UP 2x
1 min Row
1 min bike
200 m run
Then 2×10
SHPT
OHS
Alt leg t2B
Ring Row

 

Warm up
Empty Barbell
3 sec pause 3 position mid shin, above knee, high hang.
*Power snatch + Ohs + Squat snatch

 

STRENGTH
Snatch
1,1,1,1,1 @ 75% or above to count as a set!

WOD
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups
Use one of the dumbbells for your weighted pull-ups.
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

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