MADMAN
WARM-UP:
3 Rounds
200m Run Snatch Warm-up
Dynamic Stretch after the 2nd Round.
STRENGTH:
Squat Snatch / 3 OH Squats
Every 90 seconds for 8 sets.
Start at a moderate load, around 60% of 1RM snatch and slowly build
WOD: TRAMATIZED
For Time:
3 Rounds
15 Thruster 95/65
100 Single Unders
15 Pull-ups
ICING:
Double Under Practice
KOT – Jefferson Curl
Calf Smash with Barbell