Monday October 11, 2021

Warmup

2 Lap Jog/1:30 Bike or Row

High Knees (Down & Back)

Butt Kicks (Down & Back)

Low Toe Touch (Down)

High Toe Touch (Back)

Carioca (Down & Back)

10 Iron Cross

10 Scorpions

10 PVC Pass Throughs

:20/Side PNF External Shoulder Rotation w/ PVC

10/Arm Single Arm Upright Row https://www.youtube.com/watch?v=kSrITY6J7qo

10 DB Snatch

Mobility

Thread the Needle :30/Side

Pigeon Pose :30/Side

BB Warmup

5 Shrug

5 High Pull

5 Muscle Snatch

5 Power Snatch

5 Snatch Balance

Skill/Strength

Power Snatch 3x1

Work up to something heavy, or stay light and focus on technique.

WOD

Power Snatch 20/16/12/8/4

Burpees 25/20/15/10/5

Run 2 laps after each round (10 total)

F:  kb swings instead of power snatch

P1:  95/65

P2:  75/55

C:  DB snatch 50/35 (alternating r/l) with reps at 30/22/16/12/10

Combine options as desired.