Monday, February 17, 2014


warmup- bergener
skill/strength- 20min work to 3rm 3 position snatch
wod- burpee tire jump x5, ring row x5, powerclean x5, airsquat* x10, 10min amrap
cooldown- medball pass

3 position snatch:
bar from floor to
slow to bottom of knee then pause
slow to top of knee then pause
slow to power position then pause
jump from power position for snatch

attempt to complete squats with BEST form while holding odd object ie. medball, kb....

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