Friday February 18, 2022

Warmup

2 Rounds:

5 Cal Bike/Row

10 Russian KBS

5/Arm SA Hang KB Snatch

10 Pogo Jumps  https://www.youtube.com/watch?v=dMnECxl6dsY

 

Mobility

Child’s Pose 1:00

Calf Stretch :20/Side

 

BB Warmup 5 reps each with Snatch grip

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 (16 minute time cap)

4 rounds:

DB Snatch (alternating r/l) 8/16/24/32

Double Unders 25/50/75/100

Cal Row or Bike 8/16/24/32

 

Choose your own DB weight.

 

Ladies cals:  6/12/18/24

 

F:  single unders; reduce reps

P1:  as written

P2:  snatch and cal reps reduced to 6/12/18/24; DU reps reduced to 15/30/45/60

C:  50/35 db; DU reps increased to 30/60/90/120

Jacque Hagen