Dave and Maddie
Warm-up:
Bike or Row or Run 5 min.
Dynamic Stretch
2 rounds of Snatch Warm-up w/Barbell
5 Each: Snatch High Pull, Tall Muscle Snatch, Press Press Behind Neck, OH Squat, Press in Snatch and Snatch Balance
Strength:
Squat Snatch
5/50 4/60 (3/70)3
WOD: ON AND ON
For time:
2 Rounds:
5 Hang Power Cleans 135/95
25 Double Unders
400m Run
then
3 Rounds:
5 Hang Power Cleans 115/85
25 Double Unders
400m Run
then
4 Rounds:
5 Hang Power Cleans 95/65
25 Double Unders
400m Run
then
5 Rounds:
5 Hang Power Cleans 75/55
25 Double Unders
Time Cap: 20 min.
Compare to 9.23.19
Icing:
Mobility – Couch Stretch 2 min. ES & Saddle 3 min.
KOT – VMO Squat 15 Reps