Friday

Pre Warm-Up
3 rounds
10 band pull apart
10 cuff isolation
10 squats
+
20 OHS w/ empty barbell

 

 

Warm-Up
Snatch Drills

 

 

Strength
A.) OTMx14
Min 1-8: 2 TnG Snatch
Min 9-14: 2 TnG Snatch + 1 OHS

 

 

WOD
With A Running Clock
2 rounds
1min AMRAP PC @ 50% (goal = 12reps)
Rest 2min

Rest 3min

2 rounds
1min AMRAP – DBL KB STOH @ 54/36 + 1min AMRAP cal on Bike
Rest 2min

Rest 3min

2 rounds
1min AMRAP – DBL KB Front Squat + 1min C2B Pull-Ups
Rest 2min

 

 

Cool Down
Spend 10min on problem areas

2017-09-25T01:42:49+00:00 September 25th, 2017|WOD|