Friday December 16, 2022

Warmup

10 Russian KBS

5 SA KB OH Press

10 Goblet Squats

5 SA KB Thruster

10 Lunge Jumps

10 Wall Slides

Mobility

Wall Hinge Stretch :30

Couch Stretch :30/Side

BB Warmup

Shrug

High Pull

Muscle Snatch

Power Snatch

Snatch Balance

Skill/Strength

EMOM 10:

2 snatches (full or power)

As heavy as possible with good form.

WOD

KB Swings

Wallballs

21/18/15/12/9/6/3

12/9 cal row or bike after each round (7 rounds total)

F:  light kb and wallball; begin with the round of 15

P1:  55/35

P2:  35/25

C:  dumbbell snatches (alternating r/l) instead of kb swings (50/35); heavy wallball; bike cals