08/28/17

WARM-UP

10 Banded Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 Heels to Toes
10 2 Taps
3 BB Power Snatch from Power
3 BB Full Snatch from Power
3 BB Full Snatch from Above the Knee
3 BB Full Snatch from Mid-shin
3 BB Overhead Squats

SNATCH

EMOM FOR 8 Minutes 2 TnG Snatches

WOD

Teams of 2
20 Minute AMRAP
10 Cal Row
10 Overhead Squats (75/115, MRx 55/75, Rx+ 95/135)
20 Cal Row
20 Overhead Squats
30 Cal Row
30 Overhead Squats
40 Cal Row
40 Overhead Squats
50 Cal Row
50 Overhead Squats

COOL DOWN

20 Cal Row
3×10 Banded Pass Throughs (increasing tension)
Foam Roll Back (arms across chest) 3-5 passes
Door Stretch (30 seconds) per arm