3-23-19

WARM UP 2x

RUN 100 m

10 xLEGSWINGS

10x COSSACK SQUAT

10xSPIDERMAN PUSHUP

Snatch Technique Warm-Up

Three sets of:

Snatch-Grip Romanian Deadlift x 3 reps

Snatch High Pull from Below Knee x 3 reps

Muscle-Snatch x 3 reps

Overhead Squat x 3 reps

Snatch Push Press x 3 reps

Snatch Balance x 3 reps

Hang Power Snatch x 3 reps

Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell

*Set 2 – 95/65 lbs

*Set 3 – 95/65 lbs

STRENGTH

Every 2 minutes, for 16 minutes (8 sets):

Hang Snatch + Overhead Squat

Build over the course of the 8 sets to today’s heavy complex.

 

WOD

3 rounds for time of:

400 Meter Run 

25 Deadlifts (185/135 lbs)

15 Bar-Facing Burpees

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