March 31 2021

Warm Up:

2x

10 Mountain Climbers

7 Windmills

6-8 DB External Rotation

30 sec reverse plank

WOD:

Gym Crew

10 Min OTM

1 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat

*Start Light and Build weight

METCON

For Time

Squat Snatch

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

2 @ 85%

Start Each round with 20/15 Cal Row///15/12 Cal Bike

L3 - As written

L2 - Power Snatch + Overhead Squat

L1 - Alt DB Snatch 35/25 (Double the reps),15/12 Cal Row//12/9 Cal Bike

At Home Crew:

10 Min OTM

3 Back Pack Overhead Squat

METCON

20/16/12/8/4

Back Pack Ground to Overhead

400M Run or match the reps for Burpees