Friday April 14, 2023

Warmup

2:00 bike/row

10 Russian KBS

10/side Bent Over Rows

10/side Hang KB Snatch

10 Windmills

10 Downward Dog Toe Taps

Mobility

Thread the needle :30/side

Hamstring rack stretch :30/side

BB Warmup

5 shrugs

5 high pulls

5 muscle snatches

5 hang power snatches

5 snatch balances

Skill/Strength

Work up to a heavy snatch

Full or power.

WOD Primer

2 rounds:

5 cals

4 DB Snatch

3 strict pullups or 2 negative pulllups

WOD

AMRAP 14:

DB Snatch (alternating r/l)

Pullups

2/4/6/8/10/etc.

10/8 cal BIKE after each round

Choose your own DB weight.

Cap of 8 rounds.  If you get 8 rounds, write your time on the board.

F:  ring rows

P1/P2:  as written

C: 

Power Snatch (135/95) 1/2/3/4/5/etc.

Bar Muscle Ups 2/4/6/8/10 > Pullups 12/14/16