200131 - FYF

QOTD - Weekend Plans?

WARM UP - 200m Run
3 Rounds
10 PVC Pass Thrus
10 PVC Overhead Squats
10 Squat Thrusts (Burpee minus push up and jump)
10 Alt. DB Snatches (mod/light)

MOBILIZE - Roll Out Calves on End of Barbell

COACH PREP - EB Snatch Prep
Snatch Grip Deadlift
Snatch High Pull
Muscle Snatch
Power Snatch
Overhead Squats
(Work up to WOD weight)

WOD -
A (Competitor)
7 Rounds for Time
200m Run
7 Power Snatch 115/85
7 Overhead Squats
7 Burpees

B (Performance)
7 Rounds for Time
200m Run
7 Power Snatch 105/75
7 Overhead Squats
7 Burpees
(25 minute TIME CAP)

C (Health & Fitness)
7 Rounds for Time
200m Run OR 250m Row
7 Hang Power Snatch 95/65
7 Overhead Squats
7 Burpees