Pre-Wod:
Dynamic Group Warm-Up
3 Rounds:
5 Tall Muscle Clean
5 Good Morning
5 Backsquat
5 Behind The Neck Snatch Grip Push Press
1 Round: Side-Butt
15 PVC Passthrough
Lacrosse Ball Scaps (2 min/side)
15 PVC Passthrough
Workout of the Day for Wednesday, January 3rd, 2018:
10 min To Build:
Power Snatch 1-Rep
12 Minute AMRAP:
3 Power Snatch*
6 Chest-2-Bar
6 Power Snatch
12 C2B
9 Power Snatch
18 C2B
12 Power Snatch
24 C2B
15 Power Snatch
30 C2B
18 Power Snatch
36 C2B
*115/85-lb, or 60% 1RM
Sweat Sessions Workout for Wednesday, January 3rd, 2018:
Mobility:
1 Min: Frog
1 Min: Frog Rocks
1 Min: Single Leg Frog Rock, Left
1 Min: Single Leg Frog Rock, Right
15 PVC Passthrough
Peanut (2 min)
15 PVC Passthrough
Skill: Row Technique
10 Rounds:
30 Sec: Burpee
30 Sec: Row
30 Sec: KB Swing
30 Sec: Rest