03.26.2018 WOD


03.26.2018 WOD

A. Mobility

B. Warmup/Primer
2 rounds

Dumbbell Single Arm Complex
4 Single Arm Cross Body RDL Single Arm
4 Cross Body Muscle Snatch Single Arm
4 Overhead Reverse Lunge – alternating legs
4 Single Arm Db Overhead Squat
*complex is done unbroken, complete right side first, then left side=1 round

Snatch Complex 8 min EMOM
1 Snatch pull +1 Segment Power Snatch(2 sec pause at knee)+ 1 Power Snatch Every 60 secs x 8 (Working in the 70-80% of 1RM power snatch loading range)

3 rounds

12 kb snatches R
10 kb front rack/dumbbell step ups R arm, alternating legs
8 burpee box jumps
300m row – first come first serve on row
8 burpee box jumps
10 kb front rack/ dumbbell step ups L arm, alternating legs
12 kb snatches L
3 muscle ups / 6 strict pull ups * 5 burpees every time you break

*Rx- kb front rack position on step ups, scaled- kb/db weights to the side