Friday December 9, 2022

Warmup

1:30 Bike/Row

10/Side DB OH press

5 Goblet squat

5/Side DB thruster

5 No pushup burpee

10 Squat jumps

Mobility

Thread the Needle :30/Side

Hamstring rack stretch :30/Side

BB Warmup

5 Shrugs

5 High Pulls

5 Muscle Clean

5 Hang Snatch

5 Snatch Balance

Skill/Strength

Hang Snatch

Full or power.  Go heavy, or use light weight and focus on technique. 

Then, spend some time warming up for the WOD.

WOD

5 rounds:

5 power snatches

5 burpees over the bar

Directly into:

5 rounds:

5 front squats

5 burpees over the bar

Directly into:

5 rounds:

5 thrusters

5 burpees over the bar

F:  instead of the barbell, substitute:  8 kb swings (for PS), 8 kb goblet squats (for FS), 8 wallballs (for thrusters)

P1:  95/65

P2:  75/55

C:  115/75; overhead squats instead of front squats