Warm Up - 12/15/2017 - Warm Up

1 min bike
20 squats
1 min row
20 pass throughs then:
Barbell Warm-Up
Snatch with empty Barbell
(5 reps of each, 1-2 times through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee



Strength - 12/15/2017 - Strength

15 min to build to slightly over WOD weight for full snatch.

WOD - 12/15/2017 - WOD

Amanda
9-7-5
Ring muscle ups (scale bar MU or MU transitions)
Snatch (135/95)
20 min cap



A - 12/15/2017 - A

Part 1

Warm Up: 3 RDS

21 CAL Row

7 Squat Cleans (135/95)

10 Tuck Jumps

A. Metcon: For Time

Buy In: 400m Bag Carry (140/100)

9 Squat Cleans (225/105) (Scale: 80% of clean)

9 Box Jumps (30/24)

9 Strict HSPU

7 Squat Cleans (245/125) (Scale: 85%)

9 Box Jumps

9 Strict HSPU

5 Squat Cleans (265/145) (Scale: 90%)

9 Box Jumps

9 Strict HSPU

3 Squat Cleans (285/165) (Scale: 95%)

9 Box Jumps

9 Strict HSPU

Cash Out: 400m Bag Carry (140/100)



B - 12/15/2017 - B

B. 3x15 Reverse Hypers



C - 12/15/2017 - C

Part 2

A. Metcon: AMRAP 30

Swim for Distance



Boot-Camp #1 - 12/15/2017 - Boot-Camp #1

AMRAP 12
8 DB Bicep Curls
6 DB Hang Clean and Jerks
4 HSPU
2 Turkish Getups