Tuesday:  February 18, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Lunge and Reach, 20 reps total

3 Rounds
10 S-Arm OH DB Reverse Lunge Steps (5 each arm)*
7 Strict Pull Ups
:10 AAB or Row Sprint

*If the S-Arm OH DB lunge is a new movement, stay light on the DB

Strength/Skill(15:00 – 35:00)
Power snatch:  6×3 (either touch and go or short resets between reps) – work to a heavy triple.

WOD(40:00 – 56:00):  Strict 16:00 Time Cap

Fitness
6 Rounds
6 Burpees
6 Box Step Ups
6 Alternating DB Snatch

Performance
10 Rounds
4 Burpees over the bar
6 Front rack lunges 75/55lbs
8 Power snatch 75/55lbs

Option 2:  Reduce the weight on the barbell

Competition
10 Rounds
4 Burpee Box Jumps 24/20″
8 Single DB Box Step Up 24/20″ w/ 50/35lbs
12 Alternating DB Snatch 50/35lbs