WOD, Jan 4th

steven snatches

WARM-UP
(12 Min):
200m Run or Row
Toes Touches
Russian Kicks
10 Lateral Lunges
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Windmills
5 PVC High Hang Power Snatch
30 Sec Child’s Pose

WOD PREP
(12 MIN):
Set up and warm up for the WOD

WOD
200104
PARTNER WOD
In 30 minutes, complete:
Part 1
10 Rds of :
15/10 Cal Row or Bike
*Alternate each round
Part 2
30 Rds of:
5 DB Push Jerk, #50/35
100m Farmers Carry, #50/35
*Alternate each round
Part 3
AMRAP of:
Squat Clean, #
OR
Power Snatch, #
(Score = Total weight lifted, you choose the weight)

WOD DETAILS
*Athletes will alternate rounds on Part 1 and Part 2
*Athletes can share Part 3 as desired
*Athletes will choose their weight for Part 3. Athletes will need to pick a weight that they can use for the entire time.
*Athletes have the choice of doing Squat Clean or Power Snatch. Athletes can switch back and forth.