25 Feb 2014

Warm Up:
Dynamics
Mobility

3 x 2 High Hang Pull/Muscle/Dynamic Snatch
3 x 2 Hang Pull/Muscle/Dynamic Snatch

STRENGTH:  6 x 4 Front Squat


WOD:
3 Rounds:
Row 500m
5 Hang Snatch @ 70% (from floor advanced) - Ride bar down into full squat
On last snatch do 2 reps OHS instead of one
10 T & B Shuttles

SILVERS:
Dynamics
Skipping
Squat therapy

STRENGTH:  5 x 5 OHS

WOD:  3 Rounds
Row 500 m
5 Push Press

Cash Out:  Tabata Line Hopovers