The Pulldown portion of “IRON SCAP”.
Warm-up: Row 4 min. Then 3 rounds of 10 each situps, push-ups, air squats. Iron Scap. Dynamic Stretch
Strength: Snatch Drills/Squat Snatch
3 Reps EMOM for 5 min. Snatch Balance
3 Reps EMON for 5 min. Snatch High Pull
3 Reps EMOM for 5 min. Snatch
WOD: DOUBLE TRIPLE
For total Reps:
5 Min AMRAP
3 Squat Snatch 115/75
7 OH Squat
10 Box Jumps 24/20
Rest 3 min.
5 Min AMRAP
3 Squat Snatch 95/65
7 OH Squat
10 Box Jumps 24/20
Icing: Seated Cross Shin 2 min. ES. Dragon 2 min. ES