“Snatch Your Front & Back”

February 2, 2012

Beginner

Intermediate

Advanced

(5) Roll Out

Calves/Quads

Calves/Quads

Calves/Quads

(10) Warm Up

1000m Row

1000m Row

1000m Row

(10) Mobility

CALVES

CALVES

CALVES

(10) Skill

Burgner Warm Up

Burgner Warm Up w/bar

Burgner Warm Up w/bar

(12) WOD

“Snatch Your Front & Back”

2 Rounds

5min

3 kettle bell Snatch 75%

2 front squats 80%

10 back Ext

Rest 2 min:

drop weight 10%

Repeat

“Snatch Your Front & Back”

2 Rounds

5min

3 kettle bell Snatch 75%

2 front squats 80%

10 back Ext

Rest 2 min:

drop weight 10%

Repeat

“Snatch Your Front & Back”

2 Rounds

5min

3 kettle bell Snatch 75%

2 front squats 80%

10 back Ext

Rest 2 min:

drop weight 10%

Repeat

(5) Cool Down

3 min

Max Hallow Rock

3 min

Max Hallow Rock

3 min

Max Hallow Rock