2/17 Victory Club Workout

Warm-Up - 

https://www.youtube.com/watch?v=OxHT8ntwrrU&feature=youtu.be

12 minute flow

PVC Or Band pass through x 10

Scap Push up x 10

Scap Pull up x 10

Kipping Swing x 10

PVC muscle Snatch x 10

PVC Overhead Squat x 10

Strength - 

https://www.youtube.com/watch?v=gWRTRgyNdvU&feature=youtu.be

Snatch Complex

EMOTM x 12 minutes execute:

Muscle Snatch +

Power Snatch +

Snatch Balance +

Overhead Squat

**The muscle snatch will be your limiter, today will stay as light as your muscle snatch max dictates**

WOD - 

https://www.youtube.com/watch?v=9xJMYCoaY2g&feature=youtu.be

Dumbbell Snatch x 20 (50/35lb.)

Burpee Box Jump x 10 (24/20’)

Rest 1:00

12 minute AMRAP

Finisher - 

https://www.youtube.com/watch?v=gN8zLZ0Z4-Y&feature=youtu.be

Right Lateral Bridge Raise x 10

Left Lateral Bridge Raise x 10

Jack Knife x 20

3 rounds for quality