3.30.2016

Article: Active Recovery vs Rest Day

WARM UP:

3 RNFT
5 R & 5 L Single Leg RDL with PVC
5 Pass Thrus
10 OHS
10 Jumping Jacks

1 Thoracic MOB
1 Hip MOB

Snatch Barbell Prep

PART 1:

16 MIN CLOCK (8 Attempts) – EVERY 2 MINUTES COMPLETE:

TECHNIQUE:
1 Hang Snatch + 1 Squat Snatch + 8 Lateral Burpees.

*Athletes who need more practice will perform the snatch complex first
then immediately perform the burpees, rest and repeat.

SPORT:
8 Lateral Burpees + Squat Snatch Attempt. Athletes you have only 8
Attempts to find your Max of the day.

*Advanced athletes will perform burpees first and then a snatch
attempt. You only have a 2 minute clock to get your burpees and your
snatch attempt completed.

PART 2:

SPORT: No Scaling for this WOD today

12 Min AMRAP:
50 Cals Rowing
50 Wall Balls 20/14
50 Power Snatches 115/75

FITNESS:

12 MIN AMRAP
5 Hang Power Snatches @ 50-70% of PART 1
5 Pullups* or 10 Ring Rows
10 Box Jump Up Step Down
20 Air Squats

*Unassisted or Purple Band for pull-ups

or

OLYMPIC WORKOUT

Active Rest & Recovery Day