Monday August 19, 2024

Warmup

1:30 bike/row

5/way halos

10/side overhead press

10/side upright row

5 goblet squats

10 pallof press (while holding in squat)

5/side hang snatch

10 plank pull throughs

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

BB warmup

5 shrugs

5 high pulls

5 muscle snatch

5 snatch balance

5 overhead squats

Skill/Strength

Work up to a heavy power snatch

WOD

AMRAP 12:

10/8 cal bike

8 DB snatch (alternating r/l)

6 box jumps

Choose your own DB weight, something moderate to heavy.

F:  KB swings; step ups

P1/P2:  as written

C:  heavy DB (greater than 50/35); box jump overs

If you don’t want to bike, ski, don’t row.