February 17th WOD

WU – 15min
Rep Scheme: 9-6-3
Push Ups
50m Run
Air Squats
50m Run

5-6min Stretch/Mobility

SWOD – 25min
Snatch WU Progression @45/30#
* 10 Above Knee Stand Up
* 10 Snatch Deadlift
* 10 Snatch Deadlift + Shrug
* 10 Power Snatch
* 10 Squat Snatch

8min EMOM
Snatch – 2 reps

WOD – 15min Cap
“Run Jackie Run!”
For time:
800m Run
50 Barbell Thrusters @45 All
30 Pull Ups

COMPETITOR’S HOMEWORK
5 sets of:
Halting Snatch Deadlift + Snatch Pull
60-90 Sec Rest
10 Toes to Bar
60-90 Sec Rest

2 sets of:
400m Run @ 85-90%
3min Rest

 

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