7/9/18 – 180709

Group Warm up 

Group Mobility 


Strength 

12 minute EMOTM – Power snatch.

3 reps – EMOTM – 4 minutes 

2 reps – EMOTM – 4 minutes 

1 rep – EMOTM – 4 minutes 

* Work on cycling the barbell. Go up in weight whenever you want. 


WOD ( Workout of the Day ) 

For time: 15 minute time cap. 

400m run 

22 Dumbbell snatch 

30/20 calorie bike 

16 Dumbbell snatch 

400m run 

10 Dumbbell snatch 

RX – 70/50lb 

Lv. 2 – 50/35lbs 

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