Friday, March 30 WOD

‪Room 1 ‬
Warmup: ‬2 Rounds:
5/ea Y’s, T’s, W’s
5/ea Squat w Tspine reach
Then, 1 Round with Empty Bar (Do not put bar down!):
5 Snatch Grip RDL
5 Snatch Grip High Pulls
3 Muscle snatches
3 Snatch balances, 3 presses
3 Power snatches with the bar
3 Over Head squats
Buy-In: EMOM For 10:00: ‬
‪1 Power Snatch from 2 sec pause @knee+1 OHS‬
‪-build slightly heavier than last week‬
WOD: 3 Rounds for time: ‬
‪10 R-Arm DB Power Snatch (C: 50/35#, P: 45/25, F: 35/20) ‬
‪15 Burpees‬
‪10 L-Arm DB Power Snatch‬
‪20 Front Rack Walking Lunge Steps (C: 95/65, P: 85/55, F: 65/45) ‬

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