February 07, 2019
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WARM-UP
200 meter Run
12 Squats
Walking Lunges
200 meter Run
Toe Touches
Russian Kicks
200 meter Run
12 SUPERMANS
12 Glute Raises
12 Squats
12 Iron Cross
12 SCORPIONS
200 meter Run
MOBILITY WORK
Pidgeon Pose– 1 Min Ea Side
Overhead Stretch on Wall – 1 Min
INTRO SKILL WORK
Fundamentals:
– PVC Snatch Progression
WOD REHEARSAL
200 Meter Run
6 Hng Pwr Snatch
5 BOTB
6 OHS
WOD
190203E
30 Min AMRAP of:
800 Meter Run
12 Hng Pwr Snatch, #95/65
20 BOTB
12 OHS
OLY WK4 DAY5
WORKOUT
Hang Clean (knee) – 70%x2, 75%x2, 80%x1x5
Clean High-Pull – 80%x3, 85%x3, 90%x3, 70%x3
Front Squat – 55%x2x5
