August 10, 2015

Warm Up-

2min row + 3min cont. wall therapy squats (facing wall, hands on wall, feet as close to wall as form allows), then:

5″ AMRAP (Warm Up Pace):

10 Barbell, or PVC OHS

:30 Bottom OHS Hold w. Barbell, or PVC

5 Snatch Pulls + Snatch Hi-Pulls w/ Barbell

10 Snatch Balance w/ Barbell

 

Strength-

Every 2min for 16min:

Hang Snatch + Snatch + Overhead Squat

*Work up across sets, but think good form for all sets!

 

WOD-

1000m Row

30 OHS 95/65

30 Pull Ups

400m Run

15 OHS 95/65

15 Pull ups

For Time

**15″ Time Cap

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