Tuesday 03-03-20 S

Monday, March 2, 2020

Warm Up:

Prayer Holds x 20 secs 
Buddha Prayers x 20 secs 

Arm Circles Forwards x 20 reps 

Arm Circles Backwards x 20 reps 
Ring Row or Scapular  Push Ups x 20 reps 

Floor Lying Pec Stretch x 20 secs per side 

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Then Grab PVC...

- 250/200m Row 

Slow PVC Pass Thrus x 10 

Slow PVC Figure 8s x 10 

Slow Air Squats x 10 

- 250/200m Row 

Pause PVC Hang Power Snatch (above knee) x 10+ 

Pause PVC Power Snatches (in landing) x 10+  

Pause PVC Pause OHS (in squat) x 10+   

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3 x 100m Runs, rest 30 secs btw 

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Grab BB...

Review Complex & Wod Options 


Strength/Skill:
Every 2 Mins for 12 Mins:

1 Power Snatch
2 Hang Power Snatches
3 Overhead Squats, as a build 
- All levels adjust to 1 PC + 2 HPC + 3 Front Squats
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Workout: 
Option #1:
10 to 1 of:

DB Snatches 45/30sh  
DB Goblet Squats 45/30sh
- 100m Run btw sets (9 total)
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Or... 
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Option #2:
10 to 1 of:

HP Snatches 75/55 (opt. HPC)  
OH Squats 75/55 (opt. FS)
- 100m Run btw sets (9 total)

All Levels: Choose the workout that best suits your goal and abilities

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