DANIEL
WARM-UP:
3 Rounds of Cindy
Dynamic Stretch
STRENGTH:
Snatch Warm-up
3 Position Power Snatch (Bottom to Top)
2 Reps EMOM for 5 min.
1 Rep EMOM for 5 min.
Determine your workout weight during the last 5 minutes.
WOD: JAIL BREAK
For Time:
30 Power Snatch 75/45
1 Rope Climb
4 10m Up and Over Sprint 48″/40″ (Down and Back = 2)
20 Power Snatch 95/65
2 Rope Climb
4 10m Up and Over Sprint
10 Power Snatch 115/85
3 Rope Climb
4 10m Up and Over Sprint
ICING:
Your 1% in 2 min.
KOT – VMO Squat on Slant Board, 20 reps
Deadhang for 90 sec.