March 23 2021

Warm Up

1x

10 PVC pass Throughs

10 PVC Around the world

10 Wrist Circles

10 Internal/External Rotation

3 Dip Shrugs

3 Dip Shrug High Pull

3 Hip Muscle Snatch

3 Drop Power Snatch

5 Inch Worm + Push UP

10 Mountain Climbers

10 Squat Jumps

**Barbell

3 Hang Snatch Pull

3 Hang Snatch High Pull

3 Hang Muscle snatch

3 Hang Power Snatch

WOD:
Gym Crew

Strength:

2 Rounds

9 TnG Power Snatch

6 TnG Power Snatch

3 TnG Power Snatch

Res 2 Minutes

L3 - 115/75(9), 135/95(6), 155/105(3)

L2 - 75/55(9), 95/65(6), 115/75(3)

L1- Hang Power Snatch - 50%,60%,70%

METCON:

2x

2 Rounds

21 KB Swings

15/12 Calories

2 Min Rest (Set 1 1 80%, Set 2 90-95%)

L3 - 53/35

L2 - Russian Swings 53/35 (option for Burpee Box Jump Overs instead of Cals)

L1- Russian Swings 35/36 (option for Burpee Step Ups instead of Cals)

AT Home Crew:

2 Rounds

9 Burpee Squat Jumps

6 Burpee Back Pack Ground to Overhead

3 Burpee Back Pack Squat Jump

METCON:

2x

2 Rounds

21 Tuck Jumps

200M Run

2 Min Rest Between Rounds

2 MInute Rest Between Rounds