Feeling Lucky?!

Happy St. Patrick’s Day! Be sure to rock your southie green! #TBT to The Southie Scavanger Hunt!

Warm-up
2 Rounds
:45 Work/:15 Rest and Rotate
-Jump Rope Alternating Singles*
-Behind the neck snatch grip push press
-Jump Rope High Knees
-Muscle Snatch from each position
*Round Two Double Unders or attempts

Mobility
Banded Shoulder Stretching

Strength

EMOM12
Squat Snatch
1. High Hang
2. Mid-Hang
3. Floor

-If newer to the Snatch perform one lift at each position every minute or every other minute. If well versed, perform 1 high hang the first minute, 1 mid-hang the second minute and 1 from the floor the third minute. Focus on technique & climb in weight where able.

WOD
100 Double Unders
25 Toes to Bar
30 Overhead Squats 135|95
25 Toes to Bar
100 Double Unders

Level 3-115|75
Level 2 โ€“ 95|55, 50 Double Unders
Level 1 โ€“ 75|35, 150 Singles, abmat sit-ups
ADV- Rest 5 Minutes and repeat

Extra Work – Active Recovery
Row
3×500
4×400
5×300
1 minute rest between all efforts

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