Barbell/Oly

[A]

Squat Snatch (Wk 5)

5 x 2 Working up to 60-70%

4 x 2 @ 60-70%

[B]

Snatch Pulls (Wk 5)

3 x 1.1.1 @ 70-80%

WOD

12 Min Amrap

16 Alternating DB Snatch 40/25

8 OH Alt Lunge R arm 40/25

8 OH Alt Lunge L arm 40/25

1 Rope Climb

40 DU's


Mod Key

P: 20/15, 3 Strict Pull Up, 1:1 Su's

RX: As Prescribed

C: 55/40, Legless

Extra Conditioning

3 Rounds of...

3-6 Strict Pull Ups (pick a number to do UB)

20 Supermans

20 Straight Leg Drops

Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Adductor Stretch (Frog)

Scorpion Stretch (pec/shoulder/chest)

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