WOD 190401

1. Warm Up + Mobility

2 rounds:

  • 1 min Row + 30s Reverse Samson

  • 45s Moderate Row + 30s Banded Good Mornings

  • 30s Fast Row + 10 Push-ups + 5 DB Deadlifts

  • 15s Sprint Row + 10 DB Snatches

then

2 rounds:

  • 1 min Thoracic Opener

  • 30s Alt Spiderman + Reach

2. Skill

Snatch Complex

On the Minute x 8:

  • Snatch Grip Deadlift

  • Snatch High Pull

  • Power Snatch

  • Build to a Moderate Complex

3. WOD

Inner Tube

22-18-14-10 (20min cap):

  • DB Snatches(22.5/15kg)

  • Sit-ups

  • Burpees

  • Sit-ups