Monday, March 14th, 2022

Coach led warm up

PVC warm up and stretches

Then,

2 Sets:

10 Leg Swings / Side

:30 Row

10 PVC Muscle Snatch

Then,

1 Set:

10 Snatch Grip Deadlift (45/35#)

10 Snatch Pulls

10 Overhead Squats

10 Hang Power Snatch

5 Power Snatch (45/35#)

Build bar to working weight

Strength

Emom for 7 min of:

2 Hang Power Snatch (65-70%)

Post weight to Wodify

WOD

For Time:

15-12-9-6-3

Power Cleans (135/95#)

Bar-Facing Burpees

(*14 min cap)

Post time to Wodify and Whiteboard

Recovery

3 Sets:

:30 Doorway Pec Stretch / ea. Side

:30 Groiner Stretch / ea. Side