Monday, March 18

Warm Up:

30 Seconds

PVC Pass throughs

Hops Over PVC Pipe

PVC Overhead Squats

Burpees Over PVC

3 Narrow Pass Throughs + 3 Narrow Overhead Squats

Burpees Over PVC

Barbell:

5 Deadlifts

5 Jump Shrugs

5 High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

Mobility:

Child’s Pose – 1:00

SWOD:

Power Snatch

Build to heavy single

WOD:

AMRAP 12:

9 Burpee Pull-ups

18 Alternating KB Snatches (53/35)

27 AbMat Sit-ups

Xpress:

4 Rounds:

200m Run

18 x Wall Balls (20/14)

16 x Cal Row