BBJO & Power Snatches or 10 Rounds (3/20/18)

19
Mar

BBJO & Power Snatches or 10 Rounds (3/20/18)

GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
10 PVC pass throughs
10 PVC overhead squats
15 Russian kettlebell swings

Strength: Overhead Squat (every 1:30)
Strength: 5×3 (rising)
Technique: 5×3 front squat (moderate weight)
Welded Lean: no strength

MetCon:
Welded:
15-12-9
burpee box jump over (24″/20″)
30-14-18
power snatch (75#/55#)
12 minute time cap

Welded Lean:
10 Rounds
10 kettlebell swings (70#/53#)
20 jump switch lunges
30 AbMat sit ups/leg raises (alternate each round)