Throw back Friday

 

Warm up 

• 40 high knees
• 20 squats
• 20 mountian climbers
• 40 high knees
• 10 push ups
• 20 plank leg raises
• 40 high knees
• 20 flutter kicks
• 20 hollow rocks 

mobility for snatch and demo moves STRENGTH 12 Minute EMOM: Ever minute for 12 minutes complete 1 Power Snatch + 1 Full Snatch/ Kettle bell swings and goblet squats *These must be touch and go. Start at 50% of your 1 rep max and add 5-10 lbs each round. WOD “13.2 V2” 7 Minute AMRAP 3 Power Snatch @ (115/75) 3 Toes to Bar/ Knees to elbows, from floor or rig  6 Power Snatch 6 Toes to Bar 9 Power Snatch 9 Toes to Bar Continue up the ladder by 3 on each movement until time is up ACCESSORY Strict Pullup 5-4-4-3-2 Bottom up push ups 5-4-4-3-2