Workout of the Day

Thurs WOD 020917

Weightlifting

Quagmire (E2MOM x 10)

Power Snatch
Snatch Balance
Hang Snatch
Snatch
High Hang Clean
Push Jerk
Hang Clean
Split Jerk Right
Squat Clean
Split Jerk Left

Start at 50% 1RM Squat Snatch
add weight at every set
as long as form is maintained.

Snatch (1 Heavy Single)

Clean and Jerk (1 Heavy Single)

Metcon

After Burner (Time)

5 Rounds
15 Burpees
50 Double Unders

Valitus Strength and Fitness