Friday March 24, 2023

Warmup

2:00 Bike/Row

10 PVC Pass Throughs

10/way PVC around the Worlds

10/side Russian KBS

10/side OH Press

10/side Bent Over Row

5/side Hang DB Snatch

5 Goblet Squats

3-5 Negative Pullups

Mobility

Child’s Pose 1:00

Pigeon Pose :30/Side

BB Warmup

5 Shrug

5 High Pull
5 Muscle Snatch

5 Power Snatch

5 Snatch Balance

Skill/Strength

Work up to a heavy snatch

Full or power.  Go heavy, or use lighter weight and practice technique.  Either way, spend some of this time working on overhead squats.

WOD Primer

2 rounds:

3 Hang Power Snatch

3 OH Squats

3 Strict Pullups or Ring Rows

WOD

Power Snatch

Overhead Squat

Pullups

1-10

F:  kb swings instead of power snatch; kb goblet squats instead of OHS; ring rows

P1:  95/65

P1.5:  75/55

P2:  45/35

C:  115/75 and bar muscle ups (rounds 1-5); 95/65 and chest to bar pullups (rounds 6-10)

C+:  135/95 (rounds 1-5), 115/75 (rounds 6-10)

Modify the OHS by doing a different squat variation (front or back).