Warm-up: 500m row 5 Rounds: 5 Wide grip PVC behind the neck press 5 PVC Snatch balance 5 PVC Overhead squat Workout: A. Snatch 7 x 1 rep; Rest 3-5:00 B. 1/2 “Isabel” – Squat Snatch, 15 reps for time @135/95# C. Unanchored sit ups – 50 reps, partition as needed
Powerlifting: A. Clean and Jerk – 1 rep every 20 seconds for 5 minutes B1. Deadlift 4 x 3-4 reps @22×1; Rest 2:30 B2. Close Grip Bench Press 4 x 4-5 reps @30×0; Rest 2:30 C. Glute Ham Raises 4 x 8-10 @2010; Rest 1:00 – add weight with a DB or band if possible WOD Demo with Natalie Burgener – video [wmv] [mov] [HD mov]
