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January 2, 2015

Row 500m
CF Warm up x 2

Group Dynamic: 2 Rounds of :15 secs of each movement
1) Jumping Jacks
2) Air Squat
3) Mountain Climbers
4) Jump Squats
Rest
Then 3 Rounds of the following movments:
:30 Plank
:15 Right Sided plank
:15 Left sided plank
:30 Hollow hold

Strength: Deadlift
Work up to a heavy 2 rep. Not a 2 rep max. Warming up the posterior chain for the snatch.

WOD: 12 min AMRAP
15 Snatches (75/55)
15 Box Jumps (24/20)
15 Snatches (95/65)
15 Box Jumps
15 Snatches (115/80)
15 Box Jumps
15 Snatches (135/95)
15 Box Jumps
15 Snatches (155/105)
*If you make it to the 155/105 AMRAP that last set of snatches. You do not start over.

*One barbell. Athlete must change weights.

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