17.9.12

17.9.12

Warm Up:
400m Run
Then, With a PVC
2 Rounds:
10 Goodmornings
10 Shoulder Rolls
10 Overhead Squats
 
Then, With an empty Barbell:
10 Muscle Snatch
10 High Hang Power Snatch
10 Power Snatch
 
Strength:
10 Minute EMOM
5 Power Snatches (135/95#)
 
WOD
15 Minute AMRAP:
15 Ab Mat Sit Ups
12 Hand Release Push Ups
9 Deadlifts (155/105#)
 
Scale the weight for quick and consistent rounds. Your goal is 10+ rounds!