Thursday, July 17

Warm Up:

1 Minute

PVC Pass Throughs

5 Air Squats + 10 Mountain Climbers

45 Seconds

PVC Pass Throughs

Active Spidermans

30 Seconds

PVC Pass Throughs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

SWOD:

Power Snatch

Build to heavy 5 (touch and go)

WOD:

6 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees

Xpress:

13′ AMRAP

12 x KB Hang Clean and Jerks (53/35)

12 x Burpee Box Jump Overs

12 x Pull Ups