Thursday, Feb. 22, 2018 Workout 18.1Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Men use 50-lb. dumbbell Women use 35-lb. dumbbell

open 18.1

How to Prepare your Body for 18.1:

For 6-10 minutes, performing the following:

1. 5 Cat/Cow
2. 5 Plank to Pull Through / dogward dog
3. 5 Diagonal Band Pull Aparts
4. 5 Beat Swings/  latt pulls on rig
5. 2-3 Hang Power Dumbbell C&J each arm

Each round, increase the weight on the dumbbell C&J until you get up to the working weight

or 

OLYMPIC WEIGHTLIFTING

7m EMOM

4 Power Snatch (60-70%)

**2m Rest**

METCON

1000m Row
20 DB Split Snatch jump into a split lunge  -Total (35/25)MW
20 Pull Ups/ rings or band 
500m Row
16 DB Snatch
16 Pull Ups
300m Row
12 DB Snatch
12 Pull Ups