February 15 2021
Warm Up:
2x
1 Min Row/Bike (30 Chill, 20 Med, 10 hard)
10 DB Upright Row (each Arm)
10 DB Strict Press (each Arm)
10 Hollow Rocks
15 Squats
WOD:
Gym Crew
15 Minutes
Snatch 4 x 1 work to a heavy single
@ minute 15
3 Min OTM
1 Snatch @ 90% of days heaviest lift
Then
30/20/10
KB Swings
DBL DB Front Squat
300/250 M row or 15/12 Calorie Bike after each set
L3- 53/35, 50s/35s,
L2 - 21/15/9
L1 - 35/26, Air Squats, 250/200m row
At Home Crew
15 Min E3 Min
3 Back Back Snatches or 10 Burpee Squat Jumps
Then
30/20/10
Tuck Jumps or Box Jumps
Squats
300M Run or 15 Burpees