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02.21.18

21
Feb

02.21.18

Warm Up

At very low intensity (walk through pace):
12-9-6
Calorie Row
Air Squats (pausing in bottom)
GHD or AbMat Sit-Ups

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

then.. with an empty barbell

5 snatch grip RDLs

4 snatch pulls

3 snatch high pulls

2 power snatch

1 squat snatch

then…

5 clean pulls

4 muscle cleans

3 push jerks

2 power cleans

1 split jerk

WOD

For Time

2 squat snatch 135/95 115/75 95/65

3 G2OH

4 Burpees

4 squat snatch

5 G2OH

6 burpees

6 squat snatch

7 G2OH

8 burpees

8 squat snatch

9 G2OH

10 burpees

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