Friday March 28, 2025

Warmup

1:30 bike/row

10 air squats

5/way halos

10 squat jumps

10/side Russian KBS

10 hollow body rocks

10/side upright row

10 Superman’s

10 kip swings

Mobility

Banded shoulder distraction :30/side

Banded pigeon pose :30/side

BB warmup

5 shrugs

5 high pulls

5 muscle snatch

5 hang snatch

5 snatch balance

Skill/Strength

Work up to a heavy hang power snatch

WOD

Wallballs 25/20/15/10/5

Toes to Bar 10/10/10/10/10

KB Swings 5/10/15/20/25

F:  v-ups or leg raises instead of toes to bar

P1:  70/45

P1.5:  55/35

P2:  35/25; hanging knee raises

C: 

Thrusters 20/16/12/8/4

Toes to Bar 10/10/10/10/10

Power Snatches 4/8/12/16/20

Barbell should be relatively light (75/55 +/-).  Modify C by reducing reps to 15/12/9/6/3.

Combine options as desired. 

If your abs are sore from Thursday’s situps, do pullups or something else instead of toes to bar.