Chris and Lauren…..The A team.
WARM-UP:
400m Run followed by
1 Round of Snatch Warm-up
Dynamic Stretch
200m Run Followed by
1 Round of Snatch Warm-up
STRENGTH:
Hang Power Snatch / Hang Squat Snatch / OHS
1+1+1 EMOM for 10 min.
The three reps should come in rapid succession.
Build weight over the course of the 10 min.
WOD: KAREN
For Time:
150 Wallballs 20/14
Athletes partition the reps as you wish !!!
ICING:
5 mile Bike
KOT – Reverse Step-up 20 Reps
Mobility – Deadhang for 90 seconds.