1.8.18


Published January 7, 2018



PreWod

Warm Up
Squat/lunge x gym
2 rounds
10 x PVC pass through
10 x PVC OHS
10 x Ring rows

Strength
A) Pause Back Squat 5 x 5 @ 65%
Snatch Pull 4 x 5 @ 85%
B) Snatch 5 x 3 @ 70%
Strict Pull up 5 x 5



MetCons

1.8.18

3- 4 min rounds
400 m run
AMRAP
10 Hang Power Snatch (95/65)
10 OHS (95/65)
10 Pull Ups

Must run 400 m beginning of each round. Pick up where you left off after then run

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