Tuesday 020618


Published February 6, 2018


PreWod

Warmup and Strength (30 MIN)
1 rounds (5 min): 5 pushups, 10 KBS, 15 supermans, 200m run or 250m row or 0.5k bike
Bergener snatch warm up (empty barbell)
Then with empty bar: hang power snatch complex (1HPS+1OHS+1 SN Balance)

Strength:
Hang Power Snatch Complex (1HPS+1OHS+1 SN Balance)
(1 rep of the complex increasing weight 7 times)

1,1,1,1,1,1,1

Metcon (Weight)
5 Rds: one round every 2 mins
15 Thrusters (95/65)
* Choose a weight you can go unbroken each round *

Accessory:
10 rds
10 Cal. Assault Bike
1 Rope Climb



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