3/2/15

Warm Up:

Warmy
3 rds. tabata style of;
side plank hold (R)
squats
push up’s
side plank hold (L)
then…50 jumping jacks

Xfit WOD:

3, 2, 1 go….P1 picks up bar and lunges to opposite baseline (weight is 75/55). Place bar on ground to set up and perform 21 power snatches. Thereafter, pull barbell back to P2 by placing one end of the bar (plate) on towel and pick up the other end as you run back. Switch. Once P1 and P2 have completed 21 PS, P1 lunges to opposite free throw line (weight is 95/65). Place bar on ground to set up and perform 15 SDHP’s. Then pull barbell back in partner….switch. Once P1 and P2 have completed SDHP’s, P1 lunges to half court ( weight is 115/75) then performs 9 squat cleans. Then pull barbell back in partner….switch. Go back up the ladder but this time perform 15 power snatches at (95/65) and 21 SDHP’s at (75/55). Simple, right! Good luck.

Pull up work;
18,11,10,10,9

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