WARM-UP:
6-9-15 Reps of Push Pull – PVC OH Squat – Slamball
Dynamic Stretch
Snatch Warm-up
STRENGTH:
Snatch Complex (Squat Snatch, Hang Squat Snatch, OH Squat, Snatch Balance)
1Rep EMOM for 10 min. Build to heavy.
WOD: LEGS GONE BAD
800m. Run
then
10 Min AMRAP
(Your 10 min. AMRAP starts when you return from the run.
Be sure to look at the clock when you come in the door.)
20 Box Jumps 24/20
15 OH Squats 115/85
ICING:
KOT: Reverse step-ups 20 reps each leg