Mar 2019

wod 20190319

A: (6)
3 sets, of:
Alt. Muscle Snatch x 12 reps @10/5kg
Air Squats x 10 reps @1311
Banded Pass Throughs x 10 reps

B: (FBB)
Every 2 min for 16 min, of:
Dumbell Power Snatch + Dumbbell Over Head Squat + Dumbbell Hang Snatch + Dumbbell Over Head Squat @15/10kg (one complex per side L/R)

C:
“RAISE THE BAR”
Ascending Ladder for 16 Minutes:
Start on the cardio machine
Power Clean x 3 reps @60/45kg
Toes to Bar x 3 reps
Power Cleanx 6 reps @60/45kg
Toes to Bar x 6 reps
Power Cleanx 9 reps @60/45kg
Toes to Bar x 9 reps

* Increase 3 reps per exercise per round
** Every 4 min row/bike 150/100 meters