August 24, 2015

Warm Up-

3″ Row + PVC Complex

2 RNFT:

5 Snatch Pulls + 5 Snatch Hi Pulls w/ Barbell

:30 Dynamic Leg Swings

10 Snatch Balance w/ Barbell

:30 Bottom of OHS Hold w/ Barbell (PVC)

 

Strength-

Every 90sec, Snatch:

3 x 1 Hi Hang @ 65-70%

3 x 1 Low Hang @ 75-80%

3 x  1 Snatch @ 85-90%

 

WOD-

1min Max Cal Row

1min Max Wall Balls 20/14

1min Max KB Snatches 53/35

Rest 1min

x 4 sets

 

 

 

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