Article: Active Recovery vs Rest Day
5 R & 5 L Single Leg RDL with PVC
5 Pass Thrus
10 Jumping Jacks
1 Thoracic MOB
1 Hip MOB
Snatch Barbell Prep
16 MIN CLOCK (8 Attempts) – EVERY 2 MINUTES COMPLETE:
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.
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.
SPORT: No Scaling for this WOD today
12 Min AMRAP:
50 Cals Rowing
50 Wall Balls 20/14
50 Power Snatches 115/75
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