WOD

CrossFit Steed – Steed Strength & Conditioning

Mobility

400m Run

Then….

1:00 Min. Foam Roll Back

:30/side Banded Hip Stretch

:30/side Banded Ankle Distraction

:30/side Lat Stretch

10/side Squat Thor. Rot.

10/side Wrist Stretch on Floor

Warm-up

Warm-up (No Measure)

Barbell Prep

**Mike Burgener Warm Up**

3 Rounds

3 Down & Up

3 High Pulls

3 Muscle Snatch

3 OH Squats

3 Snatch Balance (1/4 Squat)

3 Snatch Balance (Full Squat)

3 Hang Power Snatch

Strength

Snatch Complex (1 Complex Every Min. On Min. For 5 Sets)

Snatch Complex

2 Snatch High Pulls

+

1 Power Snatch

Metcon

Metcon (Time)

For Time

2 Rounds

30/25 Cal Assault Bike

20 KBS 70/53

10 Toes to Bar

30/25 Cal Row

20 Wall Ball 20/14

10 Toes to Bar

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