7-Mar-18

A.

Warm Up: 3 Rds For Quality

20 DU’s

15 A.R.E. Squats

10 GHD Hip Ext

B.

Weightlifting: Hang Squat Snatch (with 2 second pause at top of knee)

4x1 Building

*The pause is to help you keep the weight over your foot and not

back in your heels in a rush to “turn over”

**Finish The Session With 2 Normal Squat Snatches

C.

WOD: 4 Rds For Time

45 DU’s

15 C2B

5 Squat Snatches 135/95#

D.

Cool Down: Spin On Air Dyne

4 Minutes @ 35-40% Effort

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