Warm UP
Samson Stretch
30 DU
25 squats
20 Pull ups
15 push ups
OHS w PVC
Snatch balance with light weight (~10 reps)
Alternate 3 x snatch balance with 2 x OHS with light weight(~3 rounds)
Skill
Snatches – Super slo-mo awesomeness!
Specifically work power snatch and hanging power snatch.
WOD 1
Partner WOD
8min AMRAP of
8 Power Snatches (75/55)
AMRAP (reps) T2B
Partner1 completes as many reps of T2B as possible while Partner2 completes 8 snatches. After 8 Snatches, partners switch movements. Score is total T2B for the team.
WOD 2
One Mile Run For Time – mile starts in the gym and ends in the gym. Run downt he steps and out the front lobby to the right – head North on Halstead, West on Madison, South on Waterbury, West on Athens and back into the gym – CALL TIME!