ADDISON and MADISON
Warm-up:
1/2 Tabata w/Barbell
Snatch Grip Deadlift, Snatch High Pull, OH Squat
Dynamic Stretch
Strength:
1 Round of Snatch Warm-up
Snatch Pull – 3 Reps EMOM for 4 min.
Snatch High Pull – 3 Reps EMOM for 4 min.
Hang Squat Snatch – 2 Reps EMOM for 4 Min.
Squat Snatch – (2)3 Settle in on your workout weight.
WOD: ROW TO HOE
For Time:
3 rounds
7 Squat Snatch (Power Snatch/OH Squat) 95/65
7 Reverse Bench Press (Heels on a box, Bar on the Rack at Bench Press Height.
Pull yourself up till your chest touches the bar.)
AMANDA
For Time:
9-7-5 reps of:
Ring Muscle-Ups
Squat Snatch 135/95
Icing:
KOT – Nordic 10 Reps off the GHD
KOT – Reverse Sled Pull 2 lengths of the gym.