I got a fever, and the only prescription is more dumbbell!

WOD 03.09.17

If you had the money what charity would you want to start?

Weightlifting 101 Warm up 1

Warmup

(This is a general dynamic warmup)

1 x 400m Run
1 x 25yd Fast Skips
1 x 25yd Double Leg Hops- High
1 x 10 Dislocates
1 x 10 Sots Press w/ PVC
1 x 10 Dynamic Blackburns
then
2 min/side of Wrist Extension Mobility stretch- Banded
Weightlifting Specific Warmup

(These are not optional. Practice these movements as prescribed)

Snatch Position Stretches

Circuit, 3 sets:

10 sec Squatting Quad Snatch Position
10 sec Standing Overhead Position (hold the top position of an Overhead Squat)
10 sec Overhead Squat Position (hold the bottom position)

Power Snatch + Hang Power Snatch 

1) Power Snatch + Hang Snatch: Every 1:30 X 10 Sets
Warm-up as needed. Start at 60-70% of your 1RM. No dropping the bar between reps. Build as heavy as deemed fit.

Metcon (Time)

2) 3 Rounds For Time:
21 Power Snatch
15 Cal Row/bike
9 Toes-to-Bar

RX+: PS- 95/65
RX: PS- 65/45
Scale: as needed

Metcon (No Measure)

Extra Work (optional):
3) Good Morning: 4 Sets Of 15
Rest 90-120 seconds between sets. Heavy as possible.

Out of Town WOD

3 ROUNDS FOR TIME: RUN 800M 50 AIR SQUATS

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