W.U. Safety Paperwork/Foam Roll
General Active Movement: 5 min Coaches choice
Specific: Cover movement and points of performance
Strength: Snatch (12 min )
Work through weight variations in sets of 2
W.O.D 22 Min Clock
A. 5 rds of Max Effort
In :90 sec complete
- 5 x Snatches @ 65% of above work load
- Remaining time Max Effort Burpee Box Jumps
- REST :60 sec in between rounds
REST 3: 00 mins
B. 2 Rounds individually timed of
In 3:00 min s complete
- 25 x KB Swings
- 500M Row
- REST :60 sec in between
