Monday, 3 Oct 16

1. Active Warm Up x 2

500m Row, and then...

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Overhead Squats

5 Romanian Deadlifts

2. Metcon WZA QUALIFIER WEEK 2 - WODS 3+4

With a running clock:

a) 0:00 – 5:00 – 1RM Snatch

b) 5:00 – 14:00 – Ascending Ladder of 3 reps for 9 Minutes of:

Power Snatches (75/55)

Box Jumps (24/20)

*ex: 3 3, 6 6, 9 9, etc...

c) 14:00 – 19:00 – 1RM Snatch

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