Friday May 13, 2022

Warmup

1:30 Bike/row

10/Arm SA DB OH Press

10/Arm SA DB Upright Row

10/Arm SA DB Lateral Raises

10/Arm SA Hang DB Snatch

10/Arm Goblet Squats

Mobility

T-Spine Stretch 1:00

Downward Dog :30

BB Warmup

5 Shrug

5 High Pull

5 Muscle Snatch

5 Power Snatch

5 Snatch Balance

Strength

Snatch 3x1

Full or power, work up to something heavy with good form.

WOD

AMRAP 5:

20/16 cal row or bike

15 power snatches

Rest 5 minutes

AMRAP 5: 

20/16 cals

10 power snatches

Rest 5 minutes

AMRAP 5:

20/16 cals

5 power snatches

Your score is the total REPS accomplished.

F:  15/12 cals every round; 20 db snatches (round 1), 16 db snatches (round 2), 12 db snatches (round 3)

P1:  95/65 (round 1); 115/75 (round 2); 135/95 (round 3)

P1.5:  75/55 (round 1); 95/65 (round 2); 115/75 (round 3)

P2:  45/35 (round 1); 75/55 (round 2); 95/65 (round 3)

C:  115/75 (round 1); 135/95 (round 2); 155/105 (round 3); bike cals