February 27, 2017

A:Warm Up
00:00-12:00:
4x Shuttle Run
2x Knee Hug Walk
1x Quad Pull Walk
1x Toy Soldier
1x Duck Walk
1x Inchworm
1x broad jump
2x Spiderman lunge walk

With remaining time, perform band distracted overhead opener.

12:00-22:00
10 Minute EMOM
Minute 1: 10 BTN Presses + 5 Overhead squats
Minute 2: 10 Snatch Deadlifts + 5 Muscle Snatches
Minute 3: 10s Slow Snatch Deadlift + 5 Hang Power Snatches
Minute 4: 5 Heaving Snatch Balances + 5 Drop Snatches
Minute 5: 10 Snatch Lift offs + 5 Hover snatches
Minute 6: Run a lap
Minute 7: Add weight
Minute 8: Go through complex once.
Minute 9: Add weight
Minute 10: Go through complex again.

Begin workout

B: Metcon (Weight)

10 Minute EMOM:
4 Snatch Deadlifts
3 Hang Power Snatches
2 Overhead Squats
Have all weights ready and off to the side.

C: Metcon (Time)

2 Rounds for Time:
20 Goblet Squats
20 Box Jumps
20 KB Swings @ 32/24
50 Double Unders
20 Toes to Bar
20 Hang Snatch @ 75/55
20 Pushups
50 Double Unders
Scale as needed.