Friday July 26, 2024

Warmup

1:30 bike/row

10 lunges

10 Cossack squats

20 mountain climbers

10 scapular pushups

10 bird dogs

10 cat/cows

:30 plank

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

BB warmup

5 shrugs

5 high pulls

5 muscle cleans

5 hang snatch

5 snatch balance

Skill/Strength

Work up to a heavy snatch (full or power)

WOD

AMRAP 15 or 6 rounds:

Pushups 4/8/12/16/20/24

Box Jumps 3/6/9/12/15/18

Alternating DB Snatch 4/8/12/16/20/24

Choose your own DB weight.

F:  5 rounds; box pushups; KB swings

P1/P2:  as written

C:  50/35 DB; first three rounds are wall climbs 2/4/6, next 3 rounds are strict HSPU 9/12/15; DB box step ups

C+:  barbell power snatch (115/75 +/-) 2/4/6/8/10/12 instead of DB snatch

Modify the HSPU by selecting the quantity and version that’s most appropriate for you.