WOD Thursday March 8th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Lying Pec Stretch x 1 minute/Side
90/90 Hip Flow x 2 minutes

Movement Prep: (AMRAP in 4 minutes)
Samson + T-Spine Opener x 25ft
Plank Shoulder Taps x 20 reps
V-Step x 25ft
Wide Grip Scap Pull Ups x 10 reps

Warm-Up: (AMRAP in 5 minutes)
200m Jog
Into…
5 to 1
Burpee Broad Jump
KB Swings
Goblet Squat

Technique:

Review
– Burgerner Warm Up
– Power Snatch
– OH Squat

WOD

10 rounds for time
1 Power Snatch (185/135)
3 OH Squats

*Pack
10 rounds for time
1 Power Snatch (95-135/65-95)
3 OH Squats
*Pup
10 rounds for time
1 Power Snatch (Scale as needed)
3 OH Squats