Monday November 15, 2021

Warmup

Jog 2 laps or 1:30 Row/Bike

Butt Kicks (Down & Back)

High Knees (Down & Back)

High Toe Touch (Down)

Low Toe Touch (Back)

Inchworm (Down)

Walking Lunge w/ Twist (Back)

10 Glute Bridges

10 Wall Slides

Mobility

Banded Shoulder Distraction :30/Side

Banded Knight Stretch :30/Side

BB Warmup

Shrug

High Pull

Hang Power Snatch

Snatch Balance

OH Squat

Skill/Strength

Hang Snatch 3x1

Full or power

WOD

3 rounds:

6 power snatches

30 double unders

1 lap

Rest 3 minutes

2 rounds:

9 power snatches

45 double unders

2 laps

Rest 3 minutes

1 round:

18 power snatches

90 double unders

3 laps

F:  light barbell hang power snatch, or 2x kb swings; single unders

P1:  95/65

P2:  75/55; reduce DU reps

C:  135/95 (part 1); 115/75 (part 2); 95/65 (part 3)

Weather is supposed to be unseasonably nice, so we will squeeze in another running day.  Evening classes may modify by rowing 150m for each lap.