April 13, 2017

A:Warm Up
Row 1000m or Run 800m loop
Then, 2 Rounds:
Scorpions x 12 (total)
single leg hinges x 12 (total)
bear crawl 20m
Crab walk 20m
Then, snatch prep:
5 Snatch Grip deads
5 Muscle Snatches
5 Overhead Squats
5 Drop Snatches
5 Power Snatches
5 Squat snatches

B: Metcon (Weight)
EMOM x 10:
1 Snatch Deadlift
1 Hang Squat snatch
1 Overhead Squat

C1: Farmer's Carry (3x60m)

C2: Plank (3x60s)
60 seconds Plank

Put weight on back for added resistance
rest 30 seconds before restart B1

D: Metcon (AMRAP - Rounds and Reps)
16 Minute AMRAP:
20 Hollow Rocks
20 Box Jumps with Step Down
20 Alt. DB Snatches @ 50/35
RX+ is 70/45