Friday February 3, 2023

Warmup

2:00 Row/Bike

10 Russian KBS

5/way Halos

10/Side OH Press

5/ Side Hang KB Snatch

5 Inchworms w/ Pushup

3/Side Turkish Get Up

Mobility

Child’s Pose 1:00

Thread the Needle :30/Side

BB Warmup

5 Shrugs

5 High Pulls

5 Muscle Snatch

5 Power Snatch

5 Snatch Balances

Skill/Strength

Snatch 3x1

Full or power.  Work up to something heavy, or use light weight and practice technique.  New lifters should do hang power snatches. 

WOD Primer

2 Rounds:

3 Burpees

3 Strict Pullups or Negative Pullups

2 DB Snatches

WOD

AMRAP 14:

Burpees

Pullups

Dumbbell Snatch (alternating r/l)

2/4/6/8/10/12/etc.

Choose your own DB weight.

F:  light DB; ring rows

P1/P2:  as written

C:  50/30 DB; first 4 rounds of pullups are bar MU; remaining pullups are chest to bar