Keep up the great work, Sarah!

Warmup: 6 Rounds of

10 Russian Twists

8 Med ball Cleans

6 Flat Bench Dumbell Flies

4 Cal Row

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Strength: Bench 5! ~ Increasing Loads

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WOD: "Delvechio"

10! of

KBS 70/55#

Ab Mat Situps

20 DU's after each set

Warmup: 5 Rounds

7 Sumo DL High Pull with KB

7 Weighted Situps with KB

7 Sumo Goblet Squat with KB

++++++++++++++++++++++++++++++++++

Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6

+++++++++++++++++++++++++++

Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1

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WOD: Teams of 2 athltes

15 minute AMRAP

10 Power Snatches 95/65#

20 Double Unders 

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

+++++++++++++++++++++++

Buy-in: Weighted Good Mornings (with oly bar) 3x10

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Strength: Thruster!

15 minutes to establish a heavy thruster single 

+++++++++++++++++++++++

WOD: "Jackie"

For Time

1000 meter row

50 Thrusters 45/35#

30 Pullups