Warm Up:

500M row

10 Bow to Bends

Iron Cross – 5 per side

Scorpion – 5 per side

5 burpees

5 inchworms

Barbell warm up*

S/S/S:

Power Clean

3X5

Increase weight ea set

WOD:

5 rounds:

1 snatch pull

1 power snatch

1 OHS

(Rest 2 min between sets)

Increase weight ea set

Do not let go of bar between moves. Only touch and go off the ground

Post highest successful weight

Post results to Beyond the Whiteboard.  If you do not have an account yet, send us an email to get started.

Cool Down:

Tabata roll out – 20 seconds foam roller per body section. Rest 10 sec between parts