Friday, May 24

Warmup Run

400 Meter Easy Run

30 Seconds

PVC Right Leg Swings

Slow Air Squats

PVC Leg Leg Swings

Soldier Kicks

PVC Power Snatches

Push-up to Down Dog

Modified Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Pausing Overhead Squats

5 Snatch Grip Deadlifts

WOD:

For Time:

21 Hang Power Snatches (95/65)

200 Meter Run

21 Overhead Squats (95/65)

200 Meter Run

15 Hang Power Snatches (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

9 Hang Power Snatches (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run

Xpress:

For Time:

100 Bar Facing Burpees

*every 3 minutes do 8 KB Snatches (53/35)