Friday January 13, 2022

Warmup

2:00 Bike/Row

10 Squat Jumps

10/Side Russian KBS

5/way KB Halos

10/Side Kneeling OH Press

3 Navy Seal Burpees

10 Cat/Camels

Mobility

Child’s Pose 1:00

Pigeon Pose :30/Side

BB Warmup

5 Shrugs

5 High Pulls

5 Muscle Snatch

5 Power Snatch

5 Snatch Balance

Skill/Strength

Power Snatch

3x1

WOD

AMRAP 14:

Burpee Box Jumps

DB Snatch (alternating r/l)

4/8/12/16/20/etc.

Your score is the rounds plus reps.

Choose your own DB weight

F:  kb swings instead of db snatch

P1/P2:  as written

C:  50/35 minimum DB; box jump overs (jump required)