Tuesday, December 17

Warm Up:

:30

Easy run

Active Samson

Muscle snatches

Moderate run

Push up to down dog

Hang power snatches

Fast run

Jumping lunges

Snatch grip DLs

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press (Behind the Neck)

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

SWOD:

Hang Power Snatch

Build to Heavy Set of 3

WOD:

For Time:

100 Air Squats

50 KB Swings (53/35)

25 Hang Power Snatches (115/85)