Wednesday, Week One, Lower Body – Part A (25 min):

A) The Power Snatch Warm-Up (5 Min):

With an empty barbell perform as many reps as possible of each exercise in 30 seconds for two rounds of:

Exercise 1 – Down and Up

Exercise 2 – Elbows High and Outside

Exercise 3 – Muscle Snatch

Exercise 4 – Snatch Land

Exercise 5 – Power Snatch

B) Technique (1 Min): Power Snatch and GHD Sit-Ups

C) WOD (18 Min):

“ENERGY SYSTEM DEVELOPMENT”

Complete five rounds for time of:

Rx

Run 200 OR Row 250 OR Assault Bike 600 Meters

15 GHD OR ABMat Sit-Ups

9 Power Snatches (#95/65)

*If you have a weighted vest, wear it!

L1: (#65/45)

L2: (#45/35)

MOD: (#35/25)

Note Time Completed: ___:___

 

Wednesday, Week One, Lower Body – Part B (25 min):

A) Lower Body Band Warm-Up (3 Min):

Complete as many reps as possible of each exercise in 60 seconds of:

Stretch 1- X-Band Walks (Side-To-Side)

Stretch 2 – 1-Leg Band Resisted Bridge, Left Leg

Stretch 3 – 1-Leg Band Resisted Bridge, Right Leg

B) Technique (1 min): RowerandDouble-Undersand Running

C) WOD (21 Min):

“RUUUUNNNNNN!!!!”

For time complete:

Rx

Run 1,000 Meters

Row 2,000 Meters

Assault Bike 3,000 Meters

Note Time Completed: __:__