March 16, 2018

 

a) WARM UP:

2:00 Light Row, Bike, or Ski Erg

Then 3 rounds of:

  • 3 inchworms
  • 6 hollow rocks
  • 3 deadlifts – empty bar
  • 10 dowel pass thrus
  • 10 dowel overhead squats
**NOTE: if you are doing 18.4 in the evening – do snatch work and work on technique.
 

b) STRENGTH/SKILL: 3 position snatch – (high hang, hang, floor)

  • Work on technique, speed under the bar and perform 5 sets of the complex increasing weight as it feels.

 

c) WOD:

For time:

21-15-9

  • Deadlifts
  • Handstand Push ups

 

d) FINISHER – ACCESSORY:

Work on DU for 10 mins

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