Announcement
Happy Birthday: Lydia Kolb!!
Warm-up – Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
30-sec single unders
5 dynamic squat stretch
3 sky reacher squats (each side)
3 Up downs
3 muscle snatch + 2 power snatch + 1 squat snatch
-into-
6 min to build to working snatch weight for WOD
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
1 set
1 Squat Snatch (At workout weight)
2 Burpee Over Bar
10 Double Unders
Workout – Metcon (10 Rounds for time)
Every 2:30 (10 sets)
1 Squat Snatch (185/125)
10 Burpees over bar
30 Double Unders
* Record each set
TARGET SCORE
Target time each set: 75-90 seconds
Time cap each set: 2 minutes
Scaling Option
Every 2:30 (10 sets)
1 Power Snatch or Clean (light/moderate)
8 Up Downs
30 Single Unders
Accessory – Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
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