Warm-up
10 minutes of Rowling
Round 1 – Sit-ups
Round 2 – Squats
Round 3 – Push-ups
Round 4 – Pull-ups
Round 5 – Burpees
Mobility
PVC mobility and modified snatch warm-up
Strength
Power snatch – simply a warm-up session. Take the time get ready for the WOD.
Some can get some reps in, but it is really just a time to dial in the footwork, build to the workout weight, and build some confidence with the movements.
WOD
“Back with the Program”
With a buddy
100/80 cals AB
800m run together
60 power snatches (115/75#)
800m run together
10 rope climbs
Really think about the plan here. Sets and rests with transitions will play a huge role. Be smart and move efficiently. It will really pay off later.
