WOD 1.19.15 Monday

Warmup

  • Run 300m
  • Agile 8
  • PVC/empty bar: Good Mornings
  • side lying clams
  • hip bridge

A. Deadlift

  • Find your 5RM

B. Snatch Technique @ 50-60% of 1RM

  • 5 sets of 5 reps: Snatch Deadlift
  • 7 sets of 3 reps: Snatch Pull
  • 10 sets:  3-Position Power Snatch + Overhead Squat
    • (1 hip + 1 above knee + 1 below knee)

C. AMRAP 7  ladder up by 3’s*

  • Front Squat (115/80)
  • Box Jump (24/20)

*complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

 

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