April 21, 2017

Warm Up-

500m Row

3 RNFT:

3/side Spiderman w Reach

5 Scap Retractions

7 Russian Baby Makers

9 PVC OHS

 

Strength-

Every Minute on the Minute for 3 Minutes:

High Hang Snatch x 2 reps @ 50-65%

Rest 1 Minute

Every Minute on the Minute for 3 Minutes:

Hang Snatch x 1 rep @ 70-80%

Rest 1 Minute

Every Minute on the Minute for 3 Minutes:

Snatch x 1 rep @ 80+%

 

WOD-

200m Run, 30 Dumbbell Snatches (50/35), 5 Rope Climbs (20 Strict Pull Ups)

200m Run,  20 Dumbbell Snatches , 3 Rope Climbs (15 Strict Pull Ups)

200m Run, 10 Dumbell Snatches, 1 Rope Climb (5 Strict Pull Ups)

For Time

*Alternate Arms on Dumbbell Snatches!

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282