Friday May 9, 2025

Warmup

1:30 bike/row

10 banded ext pull aparts

10/side banded diagonal pull aparts

10/side banded upright row

10 banded good mornings

10 banded prone pass throughs

10 banded straight arm pull downs

10 banded face pulls

10 banded hollow body pull downs

Mobility

Thread the needle :30/side

Pigeon pose :30/side

BB warmup

5 shrugs

5 high pulls

5 muscle snatch

5 hang power snatch

Skill/Strength

EMOM 8:

3 position power snatch (high hang > hang > floor)

Go heavy, or use light weight and focus on technique.

WOD

5 rounds:

DB Snatch

Toes to Bar

Box Jumps

4/8/12/16/20

1 lap single DB farmer carry BEFORE each round (switch arms as desired)

Choose your own DB weight – moderate to heavy

F:  KB swings; v-ups or lying leg raises to the rig

P1:  as written

P2:  hanging knee raises

C:  barbell power snatch (95/65 +/-) 3/6/9/12/15 instead of DB snatch