Warm-up:

3 Rounds of:

  1. Row 250m
  2. 5 Squat Therapy w/pvc
  3. 5 Muscle Snatch w/bar
  4. 5 Snatch Balance w/bar

Followed by:

Syncro Bar Work: Snatch
Position 1x5
Position 2x5
Position 3x5

Mobility:

3 Way Shoulder + Shoulder Smash

Announcements:

See the Doc tomorrow! 

Skills & Technique: (Click below for links to more info)

Wod:

All Aboard

10 Lateral Burpees 
10 Pull-ups (Rx+ Chest-to-Bar)
10 Snatches (Rx+ RFH)

20 Minute AMRAP: Snatch weight increases each round
Score rounds and reps.

Rx weights: 

  1. 75/55lbs
  2. 95/65lbs
  3. 115/85lbs
  4. 135/95lbs
  5. AMRAP 165/120lbs

Rx+ weights

  1. 115/85lbs
  2. 135/95lbs
  3. 165/120lbs
  4. 185/135lbs
  5. AMRAP 205/145lbs

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