February 22, 2017

A:Warm Up
00:00-6:00
Run 1 Lap
30 double under or 30s Jumping rope
30 Jumping Jacks
20 Superman stretches
10 Squat to stand

6:00-20:00
Snatch prep
5 Behind the neck presses
10 Overhead Squats
5 snatch balances
10 Snatch Deadlift
5 Snatch high pulls
10 muscle snatches
5 overhead squats with a 2s pause

with remaining time, begin warming up for snatch balances out of the rack.

B: Snatch Balance (3,3,3,2,2,1)
Every 2 minutes for 12.
pause in the bottom for 3 seconds.

C: Snatch (5x2)
Every 2 minutes for 10: 2 snatches ,starting with ~75% of heaviest snatch balance.

C: Metcon (Time)

For Time:
40 Wall Balls @ 30/20
30 Box Jumps with step Down
Rest EXACTLY 1 minute
30 Wall Balls @ 30/20
20 Box Jumps with step down
Rest Exactly 1 minute
20 Wall Balls @ 30/10
10 Box Jumps with step down.
RX is 20/14
Scale as needed. Step ups are ok.