Wednesday, November 27

Warm Up:

45 Seconds

Push up to down dog

Active Samson

Mountain climbers

Inchworm push ups

Squat hold

Active Spider-Man

Burpees

Superman’s

Air squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

SWOD:

3-Position Power Snatch

Build to a Heavy Complex

WOD:

AMRAP 3:

9 Lateral bar burpees

12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:

9 Lateral bar burpees

8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:

9 Lateral bar burpees

4 Power Snatches (135/95)