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THURSDAY 150212

Warm-up:
Run or row
Crossover symmetry
10 GHD sit-ups
Bear crawl down
Zombie back
15 hollow rocks
Karaoke down/back
Warm up with barbell (snatch)

Barbell:

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1, 1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

WoD:

For time:
5 Power Snatches (155/105 #)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (145/100 #)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (135/95 #)
30 Box Jump-Overs (24″/20″)

You may only use one barbell, and must switch out your own weights.

Mobility:
T-spine on roller
Roll Achilles/calves

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