7.26.2016

WARM UP:

P1 Rows 2 Min

P2 does AMRAP of:

10 Pushups
10 Hollow Rocks
10 Air Squats
10 Glute Bridges

Switch. Each Partner will Row once.

1 Thoracic MOB and 1 Shoulder MOB

Barbell Warm Up:

2 RNFT
5 Snatch Grip Deadlift
5 High Pulls
5 Power Snatch
5 Drop Snatch

PART 1:

12 Min Clock – 6 Sets

Every 2 Minutes Perform:

1 Power Snatch + 1 High Hang Squat Snatch + 1 Snatch Balance with
Pause in Hole for 2 sec

PART 2:

FITNESS:

With a Partner. Break up the work however you want. Partition the reps
and exercises in any fashion – just get all of the reps done!

“ANGIE” – 20 min time cap

For time:
100 Pullups – opt for ring rows and max of purple band
100 Pushups
100 Situps
100 Air Squats

SPORT:

This is an advanced WOD be cautious and know yourself. Nothing will be
modified. Be smart.

“CHRISTINE”
3 Rounds for time:
500m Row
12 Deadlifts @ Bodyweight
21 Box Jumps 24/20 – Step Ups allowed

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 3