Tuesday 12/6/16

Warm Up
Trainer’s Choice

Barbell Warm Up

First…

EMOM 16 Minutes of:

MINUTE 1: 5 Pause Back Squats (3 second pause at bottom)
MINUTE 2: 8/10 Calorie Bike
MINUTE 3: 10/12 Calorie Row
MINUTE 4: 50 Second Plank Hold

*If you can not complete the Bike or Row stop at :45 seconds

WOD

4 Rounds of:

18 Hang Power Snatches
15 Overhead Squats
12 Toes to Bar or Knees to Chest or 15 V-Ups
9 Lateral Burpees Over Bar

*18 Minute Cap

LEVEL 1:
25/35lb Hang Power Snatch/Overhead Squat

LEVEL 2:
35/45lb Hang Power Snatch/Overhead Squat

LEVEL 3:
55/75lb Hang Power Snatch/Overhead Squat