Extra Work

Air Runner Conditioning
4 Rounds:
3:00 Light
2:00 Moderate
1:00 Fast

Squat Snatch
Minutes 0:00 - 5:00 - Heavy Single Overhead Squat
Minutes 5:00 - 10:00 - Heavy Single Snatch Balance
Minutes 10:00 - 15:00 - Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
Minutes 15:00 - 20:00 - Moderate Squat Snatch Double

Odd-Object
3 "Giant Sets":
:30 Second Handstand Hold
:30 Second D-Ball Hold (150/100)
:30 Second Static Hold in Overhead Squat (135/95)
:30 Second Weighted Hip Extension (45/35)

Row Conditioning
Males: 
21-18-15-12-9: Calorie Row
Rest :30 Seconds Between Intervals

Females: 
18-15-12-9-6: Calorie Row
Rest :30 Seconds Between Intervals

Class WOD

Power Snatch + Overhead Squat + Squat Snatch
Build to a Heavy Complex

“Over and Out”
For Time: 
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

*Thank you CompTrain for the awesome programming!

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