Thursday
Warm Up:
200 Double Unders or 2 Min Double Under Practice
DROMS
:30 Sec Squat Hold
Down and Back Walking Lunges w/ PVC Pass Thrus
Down Bear Crawl
Back Duck Walk
Back Spiderman
5 Inch Worms
3 Rounds:
W/ Barbell 45/35 or PVC
3 High Hang Snatch
3 Mid Hang Snatch
3 Low Hang Snatch
Strength:
4 sets of the following
3x Snatch Balance + 3x OHS (Heaviest you can go for these sets)
Front Squats
5-3-3-3
80%-90%-90%-95%
Metcon:
Open 14.5
21-18-15-12-9-6-3
Thrusters
Burpee over the bar
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