Monday August 16, 2021

Warmup

2:00 Bike/Row

10 PVC Pass Throughs

:20/Side PVC PNF Stretch

15 Banded Pull Aparts

10/Side Bottom Up KB Press https://www.youtube.com/watch?v=Tq8M7qeBAks

16 KB Lunges

10 Squat Jumps

10 Glute Bridges

Mobility

Samson Stretch 1:00

BB Warmup

5 reps of each:

Shrug

High Pull

Muscle Snatch

Power Snatch

Snatch Balance

OH Squat

Skill/Strength

EMOM 8

3 snatches from the floor

Full or power.  Heaviest possible with good form.  Drop the bar and reset between reps. 

WOD

DB Snatches (alternating r/l)

Pullups

Box Jumps

8/16/24/16/8

Choose your own DB weight.  Record your weight with your time.

F:  light db; ring rows

P1/P2:  as written

C:  50/35 minimum db; chest to bar pullups; db box stepups instead of box jumps