Wednesday, January 10th

Aaron and BLee getting after some rope climbs!

Warmup: 5 Rounds

10 seated kettlebell presses

10 standing kettlebell high pulls

10 kettlebell over-head walking lunges

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Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6

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Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1

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WOD: 3 Rounds of

1 minute max rep wall balls 20/14#

1 minute max rep 20 meter runs

1 minute max rep power snatches 75/55#

1  minute max rep box jumps 30/24"

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Sellout/Rugby Conditioning: 15 minutes of burpees tire flips