Monday, September 23rd

Warm Up:

60 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

40 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

20 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

SWOD:

Snatch Complex

Build to a Heavy Complex:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

WOD:

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

Xpress:

4 Rounds

15 x KB Swings (53/35)

15 x Wall Balls

15 x Toes to bar

300m Run