Monday August 24, 2020

Warm Up

Mobility: Front Rack Fixer on Box 1:00  https://www.youtube.com/watch?v=eHGV1J6IyBw

  Samson Stretch 1:00/Side  https://www.youtube.com/watch?v=V3-tEdWuTbc

3 Rounds:
8 Goblet Squats
5 Single Arm KB Press (Right Arm)
10 Russian KB Swings
5 Single Arm KB Press (Left Arm) 

Barbell Warmup:

On the 2:00 x 4 Sets:
3-Position Muscle Snatch
1 Paused Overhead Squat
1 Snatch Balance

Strength/Skill

Snatch
EMOM 5
5 Touch and Go Snatch (full > power) 

Then

Front Squat

2-4-6-8-10 (rest 2:00 between sets)

WOD

AMRAP 12
7 Pullups
7 Burpees
7 Wall Balls
7 Burpees 

F:  Ring Rows for Pullups
C:  Bar MU for Pullups; Burpees over the Bar; Clusters for Wall Balls (135/95) 

Post-WOD Cooldown/Mobility (optional)

Wall Hinge Stretch 1:00  https://www.youtube.com/watch?v=oG7UqetNLXc

Reverse Table 1:00  https://www.youtube.com/watch?v=hW4cbpEaVG0

Optional Workouts of the Week

#1

AMRAP 10
4 Cal Row
4 Alternating DB Snatch
8 Cal Row
8 Alternating DB Snatch
12 Cal Row
12 Alternating DB Snatch
Etc. (16/16, 20/20, …)

#2

AMRAP 8
10 Thrusters (96/65)
3 Ring MU