6-11-13

Warmup

Dynamic ROM

Hips/Shoulders

PVC pass through

 

Every 15 seconds for 2 minutes 

1 Snatch Balance @ no more than 40% of 1RM snatch

 

Strength

15 minutes to find a heavy single snatch

 

WOD

Interval Row/Run

10 cycles of:

30sec on - 30 sec off

Row for max meters on lowest Damper setting

 

Rest 5 minutes

 

10 cycles of:

30sec on - 30sec off

5m Shuttle Run

 

 

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