Wednesday March 21st

20
Mar

Wednesday March 21st

Warm Up-
Row 500
30 Bottom to bottom OHS against the wall… reverse grip on your pvc pipe- do these togther
Snatch progression warm up
0-2 minutes 8 power position power snatch
2-4 minutes 8 hang from the knee power snatch
4-6 5 full snatch (scale as needed)

Strength-
20 minutes to build to heavy 3 reps of full snatches or 4 reps of power snatch
3,3,3,3,3 or 4,4,4,4,4, at least 5 sets working around the 70 to 85 percent range

Wod-For Time
20 cals On the bike or rower
20 Kb swings
20 cals
20 Push ups
20 cals
20 Kb swings

Immediately into 75 wall balls