1/31/17
WARM UP
Trainer’s Choice
FIRST…
Spend 8-10 Minutes working on kipping or butterfly pull ups
THEN…
EMOM 9 Minutes of:
MINUTE 1: :50 Second Barbell Rollouts
MINUTE 2: 8 Back Squats
MINUTE 3: 8/10 Calorie Row or Bike
*Build up to 65-70%
WOD
10 Rounds of:
7 Sumo Deadlift High Pull
7 Front Squats
7 Power Snatch
*18 Minute Cap
LEVEL 1:
35/45lb SDHP/Front Squats/Power Snatch
LEVEL 2:
45/65lb SDHP/Front Squats/Power Snatch
LEVEL 3:
65/95lb SDHP/Front Squats/Power Snatch (adv: 83/115lb)