Thursday April 7, 2016

Warm up:
max calorie row for 1 minute
- 5 pressing snatch balance w/ bar or pvc
- 5 turkish get-ups
- 10 mountain climbers
- 50 ft spiderman lunge
- 10 bb elbows high and outside

Strength: Front Squat
6x4 @ 70%
Beginners and master age athletes, do building sets

Wod:
General Fitness Rx:
4 rounds
5 power snatch (95/65)
10 ohs (95/65)
50 double unders
- 1 min rest

Scaled:
power snatch (65/45/35)
ohs (65/45/35)
50 high jump singles

Competition:
4 rounds:
5 power snatches (135/95)
10 ohs (135/95)
50 double unders
- 1 min rest