Monday, August 12th 2019

Warm Up:
400m Run
1 Minute Standing Straddle
10 Cat/Cow
Wrist, Elbow, Arm Circles
Then With PVC then Repeat With Empty Barbell
5 Snatch Pull
5 Muscle Snatches
5 Overhead Squats
Then..

Complex Practice w/ Empty barbell 2-3 Sets

Strength: Snatch Complex
Every 2 Minutes for 14 Minutes
1 Snatch Pull + 2 TNG Power Snatch + 1 OHS
*Do Not Build Heavy. These should be snappy reps.

WOD
For Time
50’ HSW
25 Box Jumps 30/24 (use 45lb Plate & 25lb Plate)
50’ HSW
20 Box Jumps
50’ HSW
15 Box Jumps
50’ HSW
10 Box Jumps
***150ft bear Crawl for Scale