5.11.18

WOD
Overalls (AMRAP – Rounds and Reps)
AMRAP 20:
15 Power Snatches 40/30
200 Meter Run
15 Thrusters
200 Meter Run
15 Clean and Jerks
200 Meter Run

Sc1: 35/25
Sc2: 30/20

Fyrir hlaup:
200 m róður

FIT

WOD WARM UP
## 1 Minute
Easy Jog (In Circle Around Room or Shuttle Runs)
Active Samson
Pigeon Pose (:30 Seconds Per Side)

## :45 Seconds
Moderate Jog
Active Spidermans
Squat Hold

## :30 Seconds
Faster Jog
Push-up to Down Dog
PVC Pass Throughs

## Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

### Power Snatch Movement Prep
3 Snatch Grip Deadlifts (Bend)
3 Snatch High Pulls (Elbows Out)
– – – – – – – – – – – – – – – – – – – – –
5 Power Snatch Balances (Quick Turnover)
– – – – – – – – – – – – – – – – – – – – –
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches

### Clean and Jerk Movement Prep
3 Clean Grip Deadlifts
3 Clean High Pulls
– – – – – – – – – – – – – – – – – – – – –
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
– – – – – – – – – – – – – – – – – – – – –
2 Strict Press
2 Push Press
2 Push Jerks
– – – – – – – – – – – – – – – – – – – – –
3 Clean and Jerks

## THRUSTERS
3 Front Squat
3 Push Press
– – – – – – – – – – – – – – – – – – – – –
3 Thrusters
– – – – – – – – – – – – – – – – – – – – –
Build to Workout Weight

## 1 Round
100 Meter Run
3 Power Snatches
3 Thrusters
3 Clean and Jerks

CategoryWOD