WOD and Weekly Preview: Tuesday, June 3, 2014

(A) GymNASTY Warm-Up

(B) Snatch Stretch and Snatch Pause Drills

(C) Find a 3 RM Overhead Squat in 15-18 minutes

(D) Overhead Lunges 5x10, Heavy (5 lunges/side), 10 minutes

One set every 2 minutes

(E-1) Performance

4 Rounds

  • 400m Row
  • 16 One Arm KB Swings
  • 12 One Arm KB Thrusters 1.5/1.0p (test the weight before starting the workout)

(E-2) Lean Machine

4 Rounds

  • 500m Row
  • 20 One Arm KB Swings
  • 10 One Arm KB Thrusters

(E-3) SWOL

Alternating sets:

  • 5x5 Good Mornings
  • 5x10 Barbell Rows