May 13th, 2014 - Tuesday

Warm Up

Warm Up / Midline

1) 3 x 10 – Arch to Hollow + V-Up

2) 3 minute TABATA – Arch Rocks 

Mobility

Shoulders

Miguel and Christine during a partner WOD

Miguel and Christine during a partner WOD

Parkland

Olympic

Snatch Tech

Conditioning

3 RFT:

8 Hang Snatches (95#/65#)

12 TTR

16 Box Jumps (24”/18”)

*10 minute cap

SUBU

Olympic

15 minutes to establish a 1RM – Snatch 

Conditioning

3 RFT:

8 Hang Snatches (95#/65#)

12 TTB

16 Lateral Burpee OTB Jumps

*10 minute cap

North Shore

Olympic

15 minutes to establish a 1RM – Snatch 

Conditioning

3 RFT:

8 Hang Snatches (115#/75#)

12 TTB

16 Lateral Burpee OTB Jumps

*10 minute cap