August 12, 2017

kids

Pre-Hab:
Sotts Press
Bridge
Bird Dog

Warm Up:
2 Rounds of:
Fast High Knees
Butt Kicks
Broad Jump
-then-
5 Power Snatch from Power Position
5 Power Snatch from Knee
5 Power Snatch from Below Knee
5 Power Snatch from Floor 

SWOD:
Power Snatch
Set 1RM

WOD: 
2 Rounds for Time:
2 Rope Climb
10 Burpee Box Jump
12 Toes to Bar
800m Run

Competitor WOD:
30”/24”
Wear weighted vest 20#/10#

Cool Down:
Seated Forward Fold
Ankle Stretch
Fire Log

Extra Credit:
2x Max Unbroken Pull-Up

Switch Barbell Club:
Snatch, 15 Minute EMOM, Singles @ 80%
Clean and Jerk, 15 Minute EMOM, Singles @ 80%
Front Squat, 15 Minute EMOM, 5 Minutes @70%, 5 Minutes @ 75%, 5 Minutes @ 80%
-then-
5 Heavy Front Squat Singles