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)