TODAY’S W.O.D:

A. Skill – The Power Snatch 

B. 10 minutes to find your 1RM Power Snatch.

C. Every 30 seconds for 5 minutes:
     1 rep of the Power Snatch at 65% 1RM 

D. Complete as many rounds/reps as possible in 12 minutes of:
     5 Handstand Push-ups (strict)
     10 Push-ups
     10 Jumping Lunges
*Compare to 10/20/15.

E. Mobility 101 @ 10:00 am:
     Points of Interest: The Trunk (psoas/low back/oblique’s)

F. Strength 101 @ 6:00 pm: *Compare to 02/23/16.    
    i.) Three rounds of 10m High Knees + 10 Kickbacks + 10m Duck Walk + 10 Sotts Press.
    ii.) Every 3 minutes for 15 minutes: 3 Power Snatch + 2 OHS + 1 Hang Squat Snatch.
         Increase load.
    iii.) Extra Credit:           
         3x12 Weighted hip extensions           
         3x10 Straight Leg Deadlifts           
         3x 25 Hip Thrusts.

Post loads and rounds/reps to Members Area or comments.

Katie Bliss.

Katie Bliss.

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