Warm-up
20 Squat Jumps
30 Mountain Climbers
20 Burps
30 Ice Skaters
20 Lunge Jumps
*Spend 5 minutes stretching quads and hip flexors
*Spend 5 minutes mobilizing shoulders
Midline
Hollow Rock challenge week 2
Oly
1 Power Snatch, 1 Squat Snatch @70%
-This is mainly for technique and to warm up your snatch. Don’t try to be a hero.
WOD
Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75,45 pound Snatch, 30 reps
30 Burpees
135,75 pound Snatch, 30 reps
20 Burpees
165,100 pound Snatch, 30 reps
10 burpees
210,125 pound Snatch, as many reps as possible