Nutts, that was a tough workout.
WARM-UP:
2 Rounds of 500m Row followed by Snatch Warm-up.
STRENGTH:
3 Position Squat Snatch (Bottom to Top)
2 Reps EMOM for 4 Min
1 Reps EMOM for 6 Min
Build weight over the 10 minutes.
WOD: TEMPERATURE RISING
15 min. AMRAP
5 Power Snatch 95/65
5 Lateral Double Bar Burpee
5 Power Clean 135/95
5 Lateral Double Bar Burpee
Run 200m at the conclusion of every 3 Rounds
The 200m runs do not count in the scoring.
Each athlete will have 2 barbells set up for this workout.
ICING:
Your 1% in 2 min.
KOT – Nordic 10 Reps
Deadhang for 90 seconds
20 Stick Sit-ups