191218 - Quote of the Week

QOTD - Favorite holiday song?

WARM UP - :20 easy and :10 hard cardio x 4
1 minute of each…
Gorilla Squats
PVC Behind the Neck Press (Sots Press)
Banded Ankle Roll
Banded Pass Thrus
Banded Overhead Squats

STRENGTH - E3M12M
3 Overhead Squats (from the rack - behind the back and jerked overhead)

COACH PREP - Toes to Bar & Pull Up Set Up
PVC and EB Snatch Prep

WOD -
A (competitive)
AMRAP 6:
3 Hang Power Snatches 135/95
6 Toes to Bar
Rest 1 min.
AMRAP 6:
3 Squat Snatches 115/75
3 Bar Muscle Ups

B (Performance)
AMRAP 6:
3 Hang Power Snatches 115/75
6 Toes to Bar
Rest 1 min.
AMRAP 6:
3 Squat Snatches 95/65
6 Chest to Bar Pull Ups

C (Health and Fitness)
AMRAP 6:
3 Hang Power Snatches 75/55
6 Knee Raises
Rest 1 min.
AMRAP 6:
3 Squat Snatches 45/35
6 Jumping Pull Ups