WOD 2019/05/28

May 28, 2019

 

Warm Up

30 m walking lunge

30 m  Bear Crawl

30 m  Inchworm

20" Hip circles

 20"Good Morning empty bar

 20"bent over barbell row

 

AMRAP 4

12 Russian Swings, light kb

12 Lateral Goblet Squats, light kb

200m Row

 

Snatch Warmup

Pause High Hang Snatch 4×3
:02 pause
Weight is 40-60% of your 1rm

 

Hang Snatch

Every 2 Minutes for 12 Minutes
2 Reps @ 85%+

 

Wod: 3 round for Rep

3:00 Max Rep KB Snatch 24/16 kg

3:00 Max Burpees to  Target

3:00 Max Rep KB Snatch

3:00 Max Burpees to  Target

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