Snatch + AMRAP 18 Quadruplet

Warmup

  • 1 Minute Easy Row (25s/m)
  • 1 Minute Active Spidermans
  • :45 second Medium Row (30s/m)
  • :45 seconds Push-ups to Down Dog
  • :30 second Faster Row (35s/m)
  • :30 seconds Air Squats
  • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats

Strength

Snatch – 5 sets of 3 reps

WOD

AMRAP 15

  • 30 Thrusters (95/65)
  • 30 Box Jumps (24/20)
  • 30/21 Calorie Row
  • 30 Toes to Bar (scale: knee raises)