Friday September 24, 2021

Warmup

10 Squat Jumps

10 Step Ups

10 DB Snatches

10 Lateral Step Ups

10 Scapular Push ups

10 Box Jumps

:30 Plank

Mobility

T-Spine Opener 1:00  https://www.youtube.com/watch?v=GBghB5dJuuE

BB Warmup-5 Reps Each

                Shrug

                High Pull

                Muscle Snatch

                Power Snatch

                Snatch Balance

                OH Squat

Skill/Strength

Work up to a heavy 3 position snatch (high hang > low hang > floor) (full or power)

If you’re new to lifting, do sets of 3 hang power snatches with light weight.

WOD

6 rounds:

6 power snatches

9 box jumps

12 pushups

F:  8 hang db snatch (alternating r/l); box pushups

P1:  115/75

P2:  75/55

C:  135/95; 10 db stepups (50/35); 9 handstand pushups